Final recipes book

#EUFarmRecipes

A Word of 

Thanks 

First and foremost, thank 

you to all the farmers and 

agri-cooperatives in Europe 

for all their work, passion 

and dedication to the 

agriculture sector. Thanks to 

them, we can enjoy every 

day safe, healthy, nutritious, 

affordable, authentic, tasty 

and high quality food. 

A big thank you also to all 

the member organisations 

of Copa and Cogeca that 

contributed to this book with 

their recipes, stories and 

pictures. 

This journey in cooking and 

gastronomy will go a long 

way in helping consumers 

and citizens to know more 

about EU agriculture and the 

source of their food. 

Now it’s time to enjoy the 

amazing farm recipes in this 

book!

Introduction 

Lifestyle-related health challenges have 

considerably increased in recent years. We need 

only to look at our lifestyles today compared to 

those of previous generations to realise that our 

living conditions are completely different. 

A sedentary lifestyle, poor dietary habits and 

physical inactivity are only some of the factors 

influencing how we live our lives and all of this 

comes with its effects on our health. 

Quite often consumers are probably unaware of the 

benefits of including agricultural products in 

a nutritious balanced diet or they do not have 

enough time to cook. Furthermore, in many cases, 

they are not aware of the high environmental, 

safety or social standards that EU farmers and 

agri-cooperatives have to observe or the economic, 

social and environmental contribution made by the 

agricultural sector to rural areas and society as a 

whole. 

It is therefore important that all relevant 

stakeholders contribute to improving the 

situation, not only as farmers and agri-cooperatives 

or policy makers but also as parents, relatives, 

colleagues or friends. 

Food, cooking and gastronomy are important 

parts of our culture as Europeans and are strongly 

linked to our traditions. Nevertheless, it is a fact 

that our current lifestyles have changed in a number 

of ways. Unfortunately, many young people across 

Europe do not know much about where their food 

comes from and its properties, while also lacking 

basic cooking skills. 

Education is important and we strongly believe that 

it has a tremendous impact on food choice and dietary 

habits. It goes without saying that communication 

channels are key tools which accompany education.

A balanced diet provides an excellent basis 

for getting into the habit of eating ingredients 

needed to stay healthy. This means eating a wide 

variety of foods in adequate proportions to achieve 

and maintain wellbeing, vitality and high living 

standards. 

We believe that farmers and agri-cooperatives 

play a significant role here. Not only do we 

provide sufficient quantities of safe, healthy, 

nutritious, affordable, authentic, tasty and highquality 

food for a growing population, but we also 

provide knowledge on food production, meals, food 

culture and traditions. Remember that farmers are 

the first producers of food. 

EU farmers and their cooperatives also contribute 

to raising citizen awareness of the importance of 

viable and vibrant rural areas. Indeed, these 

areas should be visited often to strengthen the 

connection between food producers and consumers 

and to enhance mutual understanding and dialogue. 

Initiatives such as on-farm activities and open farm 

Of course, it is also necessary to underline the 

importance of being physically active and to inform 

the public about the great opportunities to enjoy 

outdoor activities in the countryside. 

Mealtimes are meaningful social occasions 

bringing family members, friends and groups of 

people together and this is all too often forgotten. 

European agriculture is incredibly rich and diverse 

and there are many stories to tell about our 

agricultural products. This booklet will help you get 

to know more about agriculture in the EU. 

We therefore invite you into the kitchen to have 

a go at all these recipes, sharing your personal 

experiences and enjoyment via social media using 

the hashtag #EUFarmRecipes. If you want the 

experience to be even more charming, you can try 

the recipes and taste our great EU farm products by 

travelling around the various countries and enjoying 

a few days of rural tourism. 

days help to provide closer contact between urban 

and rural communities. 

So let’s dig in!

Did you know? 

EU Agriculture 

KEY 

FIGURES

Geographical Indications & traditional specialities in the EU 

• There are currently more than 3,300 Geographical Indications registered in the EU. Geographical 

Indications are used to identify agricultural products that are closely linked to a specific production area. 

Do you know the difference between Geographical Indications and their logos? 

• Protected Designation of Origin (PDO): products that are produced, 

processed AND prepared in a specific geographical area, using the recognised know-how 

of local producers and ingredients from the region concerned 

• Protected Geographical Indication (PGI): products which possess a quality or 

reputation that is linked to the place or region where they are produced, processed OR 

prepared 

There are also: 

• Traditional Specialities Guaranteed (TSG): identifies products of a traditional nature, 

either in terms of their the composition or means of production, without a specific link to a 

particular geographical area 

Organic farming in the EU 

• The organic sector in the EU has been rapidly developing over the past years. 

• The total number of hectares cultivated as organic has more than doubled since 2002. 

• The organic surface area represents around 6.2% of the total utilised agricultural area in Europe. 

• Organic farmers in Europe have to comply with strict requirements if they want to use 

the EU organic logo or label their products as organic. Can you recognise the EU organic 

logo?

Farmers: the first producers of a 

wide variety of food! 

Did you know? 

• Milk is packed with a wide range of nutrients 

including protein, calcium, zinc, vitamins A 

and B, and iodine. 

• Pulses include all kinds of beans (runner 

beans and fava beans), lentils, chickpeas 

(garbanzo beans) and peas. Pulses are a 

great plant-based and low-fat source of 

protein and contain high levels of fibre and 

important vitamins and minerals. 

• Cheese has been around for centuries and 

has a rich cultural background. There are 

many different kinds of cheese, prepared with 

different types of milk or mixtures. Cheese 

can be integrated into almost any eating 

plan! 

• Europe is the main global cereals producer 

and one of the top global exporters, standing 

in first place for soft wheat, barley and malt 

exports, in second place for durum wheat, 

and in third place for oats and rye. There is 

a high demand for cereal products in several 

national nutrition and health plans. 

• The EU is the world’s leading producer, 

consumer and exporter of olive oil. Olive 

oil is commonly used in cooking but also 

in cosmetics, pharmaceuticals, soaps, etc. 

• Chicken is generally considered to be one 

of the main sources of protein in our diet. It 

is also an important source of vitamins and 

minerals. 

• Eggs are an important and versatile 

ingredient for various dishes. They contain 

a little bit of almost every nutrient that 

we need and are a good source of protein, 

characterised by its high bioavailability. 

• Rice is a great source of energy with many 

properties. There are different rice varieties 

(e.g. Camargue red, Lais, Ariete, Bomba and 

Carnaroli) produced in Europe to try with 

different recipes. Remember that rice can be 

used for many dishes such as paella, risotto 

and Cabidela, but can also serve as a simple 

but tasty side dish! 

• Honey is one of the oldest natural 

sweeteners on earth and can constitute a 

delicious part of any dessert. It has many 

health benefits and can be used for various 

purposes. It is said to have antibacterial and 

antifungal properties.

• Hive products have many benefits for your 

health and can be used as supplements but 

also in cooking or in other sectors such as 

cosmetics. Give them a try, from royal jelly, 

propolis and pollen to beeswax and bee 

venom! 

• Pork is an important source of protein 

of high biological quality. It also provides 

minerals such as iron, potassium, phosphorus 

and zinc, as well as B vitamins (B1, B3, B6 

and B12). 

• Flowers are also an agricultural product. 

They can inspire positive feelings and make 

people happy! Flowers are also a great way 

to decorate a dinner table! 

• The EU is the world’s leading wine producer. 

European wine growing is bursting with 

tradition, history and know-how and forms 

important part of the Mediterranean culture 

and diet. In fact, regular moderate wine 

consumption has been associated with 

several health benefits. 

• In Europe, ruminants are identified 

individually from birth to ensure traceability 

and a high level of safety. 

• Sheep and goats make an important 

contribution to the fight against soil erosion, 

floods, avalanches and fires. 

• Fruit and vegetables are key elements 

of a balanced diet. They are a good source 

of vitamins and minerals, including folate, 

vitamin C and potassium. They are also an 

excellent source of dietary fibre and are 

usually low in fat and calories. It is therefore 

important that we eat enough of them!

Did you know? 

Agricultural products and nutritional information that you should know 

• Nutritional requirements vary considerably from person to person. Our food intake and eating habits 

should be adapted to the amount of physical activity carried out and to our specific needs. For example, 

growing children, pregnant women and people carrying out strenuous physical activities all need extra 

energy. 

• Nutritional labelling systems today (i.e. GDA) only focus on the major macronutrients such as proteins, 

fats, carbohydrates (especially sugars) and salt. 

• They consider the total amount of nutrients without considering whether these include natural 

components or not (i.e. natural sugars vs. added sugars, natural trans fats vs. industrial trans fats, 

different types of fat, etc.). 

• Moreover, natural and healthy foods such as vegetables, fruit, whole grains, milk, fish and meat contain 

much more than just energy! For example, they include vitamin A, B1, B2, B3, B5, B7, B7, B12, C, 

D, E, K, folate, essential amino acids, essential fatty acids, phytochemicals, calcium, iron, magnesium, 

potassium, selenium and zinc. 

• Natural sugars occur in many agricultural products such as fruit and milk. Natural sugars are an 

important source of energy as they are broken down and released into the bloodstream quickly. They are 

always accompanied by other vital nutrients. Efforts to reduce sugar consumption should focus on added 

sugars and limiting the amount of empty calories. 

• Human consumption of naturally occurring trans fatty acids (TFAs) from ruminants is generally low and 

there is evidence to suggest that the consumption of such low amounts does not adversely affect health. 

Want to know more ? 

Take a look at our collection of recipes 

and the amazing stories behind them!

Recipes 

Glossary : 

kg = Kilogram • g = Gram • l = Litter • ml = Millilitre 

tbsp = Tablespoon • tsp = Teaspoon

Austria

Farmhouse loaf with natural sourdough 

Ingredients 

Styrian farmhouse loaf (20% 

sourdough) 

1.3 kg rye flour (type 960) 

500 g wheat flour (type 700) or 

bread flour (type 1600) 

40 g salt 

600 g rye sourdough starter 

40 g yeast 

Approximately 1.2 – 1.5 L water 

2 tbsp. bread seasoning 

Preparation time 

2 hours, 

including time to prove and 

bake 

Serves 

These quantities will make 3 kg 

of hearty farmhouse bread 

Method 

1. Dissolve the salt in the water and mix into a smooth 

dough with all of the other ingredients. 

2. Leave the dough to prove until it has doubled in size. 

3. Shape the dough into one large or several small 

loaves and leave to prove again in a floured proving 

basket, then pop it into the oven. 

4. When putting the bread in the oven, make sure that 

you also put a heat resistant bowl filled with water at 

the bottom of the oven. This provides the dough with 

sufficient moisture. 

Cooking time and temperature: 

250 °C - for approximately 10 minutes 

180 °C - for 30 to 60 minutes, depending on the size 

of the loaf 

Tip 

For a cracked loaf, instead of kneading the dough and 

shaping it, roll it around in a floured bowl. 

To obtain delicious bread buns, you can also make 

smaller dough portions. 

13

Did you know? 

Austria’s regional bread-making 

traditions are both many and 

varied. Farmhouse loaves have 

been shaped and baked for 

centuries in Austria. 

Each farm has its own recipe and 

so the loaves taste different from 

one farm to the next. 

Mentioning the word bread to an 

Austrian will immediately conjure 

up images of a typical farmhouse 

loaf made with (some) rye flour 

and naturally leavened using a 

sourdough starter. 

This type of bread came about due 

to climatic conditions in the past. 

The altitude determined the ratio of 

rye flour used in the recipe. Some 

regions, such as the Ennstal Valley, 

traditionally only made pure rye 

bread. 

In the past and even today still, 

areas with less crop production 

tend to make denser loaves that 

“go further”. Upper Austria uses 

more spices in their loaves than the 

other federal provinces. 

On the other hand, East Tyrol’s 

speciality is small flat breads made 

from buckwheat flour. The loaves 

are baked in wood-fired ovens with 

an open flame or in electric ovens, 

although wood-fired ovens are 

becoming all the rage nowadays. 

Traditionally, farmhouse loaves 

have always been rounded and this 

tradition lives on. 

Nobody would have dared take a 

tin loaf to church for the harvest 

festival. Bread is a very special 

foodstuff. 

Austrian farmhouse loaves 

are made with 100% natural 

ingredients. The recipe calls for rye 

flour, with additional wheat, spelt, 

or buckwheat flour if need be. The 

recipe’s wet ingredient is goodquality 

water. Farms that produce 

cheese or curd often use their own 

milk too. 

In the past, rye bread would be 

fermented with a natural sourdough 

so that the flour could then be 

baked. This makes the bread easier 

to digest, it keeps for longer and 

tastes delicious. Additional yeast 

can be added as a further leavening 

agent. The loaf is seasoned with 

salt and other herbs and spices, 

such as caraway, fennel, coriander 

and aniseed, depending on the 

region. 

In some areas, a pinch of 

traditional “bread clover” (herbs) is 

also used. A typical farmhouse loaf 

does not contain any oilseeds. 

If you want to know more about 

the traditional Austrian Farm 

cuisine, please discover the 

following website https://www. 

regionale-rezepte.at/ to have a 

go at all these recipes. Enjoy the 

experience!

Average 

nutritional values 

per 100 g 

Energy: 221 kcal/924 kJ 

Protein: 6 g 

Fat: 1 g 

Carbohydrates: 49 g 

+ other important nutrients such 

as zinc, phosphorus, magnesium, 

vitamin B…

Belgium 

16

Beef tartar with herbs 

and parmesan 

Ingredients 

320 g of Blanc Bleu Belge beef 

fillet 

1/2 bunch of chervil 

1/2 bunch of coriander 

15 tarragon leaves 

20 g of sesame seeds 

100 g of grated Parmigiano 

Reggiano 

50 ml olive oil 


3 hours 

Serves 

4 

Method 

For the herb jus 

1. Keep some herbs for decoration. 

2. Blanch the herbs and let them cool. 

3. In the blender, mix the herbs with a splash of olive 

oil and season with salt and pepper. 

4. Strain the mixture through a sieve. 

For the tartar 

1. Cut the beef and season with the salt, pepper and 

sesame. 

2. Take a sushi mat and cling film to make the rolls. 

For the Parmesan crisps 

1. Spread the grated Parmesan over baking paper. 

2. Cook in the oven for 10 minutes at 180 degrees. 

17

The story behind 

the dish 

Passion, perseverance and 

professionalism: these are the 

values that Isabelle Gomand and 

her husband embody on their farm. 

The couple heads up a livestock 

and mixed crop farm in the heart 

of a small village in Brabant Wallon 

called Walhain. 

Constantly striving to improve, 

they have invested in the breeding 

of better-performing cattle from the 

Blanc Bleu Belge breed, and have 

mostly done this though artificial 

inseminations together with the 

Walloon Breeding Agency. 

In order to become less dependent 

on feed from outside the farm, the 

couple have invested in a small 

herd of Montbéliardes dairy cows, 

which allows them to care for their 

calves for the first five months. 

They also take great care to feed 

their animals cereal-based meal 

(such as spelt), maize and beet 

pulp. In order to improve the feed 

ration and boost the immunity of 

their herd, they also give protein 

supplements and trace elements to 

their herd. 

Did you know? 

Iron 

Iron is a mineral present in very 

low quantities in the human body, 

but which is needed in essential 

bodily functions. It is used to make 

haemoglobin and myoglobin (red 

pigment). 

Iron of animal origin (meat, liver) 

has a relatively high absorption 

rate by our body. 

The presence of vitamin C, found 

in vegetables, improves the 

bioavailability of iron. 

Zinc 

Zinc is present in the human body 

in small quantities. Nevertheless, it 

plays several important roles. 

It defends the body, helps the 

healing process, synthesises 

insulin, and is vital to growth and 

development during puberty. 

Deficiency can lead to a loss 

of taste, which can cause 

malnutrition. 

The zinc present in red meat is 

easily absorbed by the body.

Selenium 

Selenium has antioxidant 

properties. 

It is a micronutrient, which is 

often referred to diseases caused 

by oxidative stress (cancer, 

cardiovascular disease). 

It is present in organic form, whose 

bioavailability is higher than of 

selenium salts. 

Vitamin B3 or Niacin 

It plays a role in redox processes, 

which are very important for 

the metabolism. It also provides 

protection against lesions of the 

skin and in the digestive tract. It 

can be found in plentiful supply in 

meat. 

Vitamin B12 

It is indispensable in the formation 

of red blood cells and livestock 

products are an important 

contribution to the body’s B12 

needs. 

On average, beef contains 5% fat, 

which is two or three times less 

than meat from other animals. 

100 g of Blanc Blue Belge beef 

provides an average of 20 g 

protein. 

The leaner a piece of meat is, 

the higher the proportion of 

unsaturated fatty acids and 

essential fatty acids. 

Lineolic acids and alpha-linoleic 

acids are involved in various 

metabolic processes in our body 

and are vital for growth and infant 

brain development. 

Cholesterol can be found in the 

muscle at a level of 60 mg/100g, 

which is low compared to other 

meats. 

Saturated fats are found in the 

visible fat which coats the meat. 

Once this fat has been removed, 

the meat need certainly not be 

ashamed of its fat content! 

Average 

nutritional 

values per 

serving 


Protein: 32 g 

Fat: 26 g 


+ other important nutrients 

such as iron, selenium, 

zinc, vitamin B3, vitamin 

B12… 

Our beef - of the Blanc Bleu 

Belge variety - is particularly low 

in fat. Some cuts, such as the 

striploin or entrecote can only 

contain 1% fat if the visible fat is 

removed.

Bulgaria 

20

Fresh Cheese “Katak” 

Ingredients 

1 l cow’s milk 

2 tbsp of Lactobacilus bulgaricus 

(yoghurt-producing bacterium) 

1 tsp of yeast 

White cheese 


12 hours 

Serves 

4 

Method 

1. Simmer the milk, increasing the temperature 

gradually until it reaches 37-38˚C in order to 

prevent it from curdling. 

2. Once the temperature has been reached, mix 

all the ingredients together. It is better to stir 

them by hand than use a mixer. 

3. Refrigerate for at least 12 hours at 0˚C to 

4˚C. 

Tip 

When serving, the dish can be mixed with white 

cheese. 

Or you can serve it with fresh fruit or homemade 

jam to make a delicious and healthy dessert! 

21

Did you know? 

Hard work and passion are two 

important ingredients for Hristo 

Dakov, a dairy farmer who owns 

a farm with a history of 26 years 

situated in the south-east of 

Bulgaria, in a village called Malko 

Kadievo near Stara Zagora. Over 

the last years, he has made a 

great deal of effort to comply with 

national and European demands, 

reconstructing his farm as well as 

creating a milk collecting point and 

a small processing unit. 

Bulgaria is renowned for its 

delicious yoghurt and amazing 

cheese, made in many cases from 

sheep’s milk. Bulgarian yogurt 

contains live bacteria. 

Average 


per serving 


Protein: 13 g 

Fat: 14 g 


+ other important nutrients such as 

calcium, Potassium, Vitamin B2 

Lactobacilus bulgaricus: 

This recipe contains a helpful 

natural bacterium called 

Lactobacilus bulgaricus that is 

used to produce yogurt. It is also 

found in other naturally fermented 

products. 

Lactobacillus bulgaricus is a 

probiotic micro-organism that is a 

very important part of traditional 

Bulgarian food. Bulgarians use 

Lactobacillus bulgaricus in the 

production of yoghurt, white brined 

cheese or other types of cheese 

and cream, both at home and 

industrially. 

Lactobacillus bulgaricus is of 

natural origin and is produced in 

Bulgaria. It prevents the growth of 

harmful bacteria.

Croatia

Oven-baked sea bass with vegetables 

Ingredients 

4 sea bass (or trout) 

1 fennel 

1 onion 

1 red pepper 

2-3 cloves of garlic 

1 lemon 

10-15 stoneless black olives 

1 tbsp pine nuts 

1-2 tbsp chopped parsley 

Salt 

100 ml extra virgin olive oil 


1 hour 

Serves 

4 

Method 

1. Heat the oven to 200 degrees Celsius. 

2. Clean, wash and dry the fish. 

3. Cut the fennel into quarters, slice the onions 

and peppers finely and crush the garlic. 

4. Wash the lemon and cut it into slices. 

5. Toast the pine nuts. 

6. Brush the casserole dish with olive oil and 

arrange the prepared vegetables inside. 

Sprinkle with salt. 

7. Place the fish on the vegetables and season 

with a bit of salt and pepper. Add the lemon, 

olives, pine nuts and chopped parsley on top. 

8. Drizzle over more olive oil and bake in a 

preheated oven at 200 degrees for 15 to 20 

minutes. 

25

Did you know? 

As Croatia lies on the Adriatic Sea, 

fish is a common meal. It is a highprotein, 

low-fat food that provides 

a variety of health benefits. It is 

one of the key elements of the 

Mediterranean diet, which has been 

included in the Intangible Cultural 

Heritage List and has artistic, 

religious, literary, technological 

and historical connotations. 

Mediterranean gastronomy is the 

result of historic exchanges and 

influences, and fuses together 

Jewish, Arabic and Christian 

influences and cultures. Cuisine is 

one of the basic economic pillars of 

Mediterranean countries. 

The Mediterranean diet 

Olive oil is the main source of 

dietary fat used in cooking, 

baking, and preparing salads and 

vegetables 

Herbs and spices are used liberally. 

Adding flavour and aroma to 

food, plant-based seasonings 

reduce the need for added salt, 

as well as boost health-promoting 

antioxidants in the diet. 

Fish and shellfish are important 

protein sources. Omega-3-rich fish 

is consumed frequently. 

Meat is eaten in small portions. 

Small amounts of lean meat are 

consumed, along with moderate 

portions of poultry. 

Cheese and yogurt are eaten often. 

In moderate amounts, cheese and 

yogurt may be important for bone 

and heart health. 

Eggs are included regularly since 

they are a good source of highquality 

protein. 

Vegetables, grains, and fruits are 

eaten at most meals. These are 

high in vitamins, minerals, energy, 

antioxidants and fibre. Vegetables 

provide satiety and key nutrients, 

which are amplified with the 

addition of olive oil. The majority 

of grains are consumed in their 

whole, minimally processed form. 

Whole, unsweetened fresh fruits 

are included regularly. 

Sweets are consumed in small 

amounts. Traditionally, regular 

treats are fruits. Small servings of 

sweetened desserts are consumed 

less frequently. 

Wine is consumed frequently but 

in moderation and water is the 

primary beverage. 

Portion size is under control. Meat, 

sweets, wine, poultry and eggs are 

consumed in small to moderate 

portions. 

Moderation is key. The dietary 

pattern includes a balanced 

approach to enjoying foods, such 

as wine, treats, and meat in 

moderation. Meals are consumed at 

certain times of the day and table 

culture is important.

Daily physical activity is important. 

From strenuous exercise such as 

running to leisurely activities such 

as walking and housework, activity 

is included daily. 

Fish 

Fish is high in protein and B 

vitamins. Additionally, certain 

types of fish, such as salmon and 

mackerel, are high in healthy, 

unsaturated fats, which are 

required to maintain normal bodily 

functions. 

The sea bass in this recipe can be 

replaced with trout. Fatty types of 

fish are considered very healthy, 

as they are higher in fat-based 

nutrients. This includes the fatsoluble 

vitamin D, a nutrient that 

most people are deficient in and 

which functions like a steroid 

hormone in the body. 

Average 


per serving 


Protein: 60 g 

Fat: 26 g 



as phosphorus, zinc, vitamin B6, 

vitamin E…

Cyprus

Potato croquettes with haloumi and peppermint 

Ingredients 

800 g Cyprus potatoes 

200 g grated haloumi 

2 egg yolks 

2 tbsp of chopped peppermint 

20 g soft butter 

2 egg-whites 

2 tbsp of flour 

100 g rusk 

Salt, freshly ground pepper, nutmeg 

Oil for frying 


45 minutes 

Serves 

4 

Method 

1. Peel the potatoes, cut in 4 and boil for 15-20 

minutes 

2. Strain the potatoes and mash them with a 

hand blender, add the yolks, the nutmeg, 

the pepper and the salt, the haloumi and the 

peppermint 

3. Mix well and roll the potato dough into a long 

strip before cutting it up into croquettes 5 

centimetres in length. 

4. Stir the egg whites, pour out the flour onto 

one plate and the rusk onto another and roll 

the croquettes in the first plate to coat them 

in flour, then dip them in the egg whites and 

then roll them in the rusk. 

5. Fry the croquettes in very hot oil until golden 

brown 

29

Did you know? 

Potatoes taste great, are easy to 

cook and to eat but above all, they 

are great source of good energy. 

For all these reasons, they have 

been a key component of our diets 

for time immemorial. 

It is said that the potato arrived 

in Cyprus in the 16th century, 

however it was not until the 19th 

and 20th centuries that they were 

imported en masse, later leading to 

them being used in recipes across 

the whole of the island soon after. 

Potatoes are grown as one of the 

most important crops in Cyprus 

today and the majority of the 

produce is sent out all over the 

European Union. 

Thanks to our climate and the 

unique characteristics of the land, 

such as our red soil which is so rich 

in nutrients, potatoes are produced 

with special organoleptic qualities 

throughout most of the year. 

Average 


per serving 


Protein: 23 g 

Fat: 22 g 



as phosphorus, calcium, vitamin A, 

vitamin B6… 

Enjoy the Famous 

Potato! 

The Famous Potato is a great 

promotion initiative financed by the 

European Union and Cyprus. Enjoy 

it’s from Europe! 

For more information and recipes, 

please check: 

www.famouspotato.eu

31

Czech Republic 

32

Beer goulash 

Ingredients 

700 g beef 

2 onions 

2 sprigs of parsley 

2 carrots 

3 potatoes 

200 ml vegetable stock 

200 ml dark beer 

Oil 

Spices (pepper, chilli, coriander, 

rosemary, bay leaves, caraway) 

A few drops of lemon juice 


90 min 

Serves 

4 

Method 

1. Clean the beef, cut it into cubes, place in a 

hot pan and sauté, stirring regularly. 

2. Add the chopped onions to the beef and let 

it soften. Add the stock and dark beer and 

simmer for about 40 minutes. 

3. Add the chopped carrots and the mixture 

of spices and cook for about 40 minutes on 

medium heat. Finally, add a few drops of 

lemon juice and the parsley. 

4. Serve with boiled quince, rice or potatoes 

33


the dish 

The story behind goulash begins 

in the 9th century, in Hungary, 

where a pastor named “Gulyás” 

prepared his favourite hearty soup 

with onions and peppers in a kettle 

over the fire. The word “goulash” is 

derived from the Hungarian “gulya” 

(meaning cattle herd), which is 

where the Hungarian name gulyás 

(pronounced: gujáš) comes from. 

In the original Hungarian version 

of the dish, the soup included beef, 

carrots and small white dumplings, 

called csipetke. From Hungary, this 

dish spread throughout Europe, but 

already in the form of a thick meat 

sauce. It was not too spicy and 

sweet pepper was generally used. 

Pieces of chili pepper were added 

for a spicier flavour when serving. 

When Maria Anna Neudecker, a 

cook at the Marienberg Hotel Stern, 

published her book Die Bayerische 

Köchin in Böhmen (A Bavarian 

Cook in Bohemia) in March 1805, 

no one knew that her book not 

only glorified Czech bourgeois 

cuisine but also goulash. Her recipe 

for “Kolaschfleisch” was the first 

published piece of information 

about goulash. The renowned 

Czech cook, Magdaleny Dobromily 

Rettigová, presents goulash in 

the fourth edition of her 1843 

recipe book. From the anonymous 

Prague Kitchen Cookbook of 

1819, the recipe for goulash was 

then included in the book “Das 

neueste Universal / Grosse Wiener 

Kochbuch” (The Latest Universal 

/ Great Viennese Cookbook) by 

the famous Anna Dorn. In its list 

of special goulash ingredients, the 

book includes thyme, bay leaves, 

vinegar, potatoes, anchovies, 

wine, lemon peel and chili pepper. 

Katharina Prato’s book “Die 

Süddentische Küche”, published in 

1858, was quite popular in Central 

Europe and among the monarchy. 

It contains not only the recipe for 

the Hungarian “gulyáshús” but also 

for other types of goulash. 

In the Czech Republic, there are 

numerous kinds of goulash, such as 

plzeňský, švejkovský, karlovarský, 

znojemský, tomášovský, budvarský 

and trampský. However, the recipe 

for the goulash which is at the top 

of menus in Czech restaurants 

today dates back to 1900 and 

comes from the “Goldener Engel” 

hotel in Celetná street in Prague. 

A unique feature of Czech goulash 

is that chefs consider caraway 

and beer to be crucial ingredients, 

unlike Hungarian or Austrian 

historical recipes. 

Average 


per serving 


Protein: 49 g 

Fat: 6 g 



zinc, iron, phosphorus, potassium, 

vitamin A, vitamin B…

35

Denmark

Pork & greens: Meatballs with vegetables 

Ingredients 

500 g minced pork 

1 ½ tsp salt 

½ tsp pepper 

1 egg 

1 onion (50 g) 

150 ml skimmed or low-fat milk 

25 to 50 g wheat flour 

1 ½ tbsp oil 

3-4 carrots (250 g) 

Cauliflower (250 g) 

200 ml vegetable stock 

250 g peas 

Corn starch 

A pinch of tarragon 

A bunch of parsley 


45 minutes 

Serves 

7 (2 meatballs per person) 

Method 

1. Mix the meat with the salt. 

2. Add the pepper, eggs, onions (chopped 

finely) and flour. Then add the milk. 

3. Use a spoon to make equally-sized meatballs. 

4. Heat the oil in a medium/hot pan. Fry the 

meatballs for 2 minutes on each side. 

5. Turn the heat down. 

6. Fry for an additional 4 minutes on each side. 

7. Chop the carrots and cauliflower into chunks. 

8. Boil the carrots in the stock for a few 

minutes. 

9. Then add the cauliflower and boil for an 

additional few minutes. 

10. Add the peas and corn starch mixed with just 

a little water. 

11. Season with salt, pepper, tarragon and 

parsley to taste. 

37


the dish 

Danish agricultural production 

specialises in the breeding of 

pigs and production of pork. Pork 

therefore plays an important 

role in Danish culinary tradition. 

Approximately 13 million pigs 

are produced by 4,000 farmers, 

providing consumers with high 

quality produce worldwide. 

Pork makes up almost 20% of 

total exports from the Danish Food 

Cluster. 

The Danes enjoy traditional dishes 

for dinner. Ask the Danes about 

their eating habits and preferences, 

and you will find that meatballs like 

those in this recipe are often at the 

top of their list of traditional food. 

In 2014, the Danes voted on their 

favourite national dish for the first 

time. More than 60,000 people 

took part in the vote and it came 

as no surprise when a classic pork 

recipe called “Stegt flæsk med 

persillesovs” won. 

The meat used in this dish is pork 

belly, sliced thinly and roasted until 

crispy but tender. It is served with 

potatoes and parsley sauce. 

A great deal of effort has been put 

into reducing the fat content in 

pigs and a 30% reduction has been 

achieved. Since 1990, consumers 

have had a broad variety of lean 

cuts to choose from when preparing 

tasty meals. 

The recipe complies with National 

Danish Nutritional Guidelines 

and meets the national 6-a-day 

recommendations. It is a healthy 

everyday meal, with a fat content 

of no more than 33%. 

Average 


per serving 


Protein: 24 g 

Fat: 17 g 



zinc, phosphorus, vitamin B…

Estonia 

40

Cake of curd paste and biscuits (no baking) 

Ingredients 

2 packets of lemon biscuits 

(about 30 biscuits) 

2 cups of cold coffee 

2 packets of flavoured curd 

paste (300 g) 

100 ml sugar 

1 handful of your favourite 

berries 

30 g grated dark chocolate 


15 minutes 

Serves 

4 

Method 

1. Dip the biscuits in the coffee until they 

soften. 

2. Mix the curd paste with the sugar. 

3. Arrange 1/3 of the biscuits on a tray or a 

large plate, spread 1/3 of the curd paste and 

berries on it. Repeat, making 2 layers in the 

same order. 

4. Decorate the upper layer of curd paste with 

berries and grated chocolate. 

41

Did you know? 

Milk is Estonia’s white gold. 

Estonia’s climate and natural 

surroundings favour dairy 

production and the added value 

from this sector has been a key 

source of income for Estonians. 

Thanks to the long dairy farming 

traditions in Estonia, our cattle 

continue to be among the most 

productive for their weight in 

Europe. 

Estonians love dairy products and 

our stores feature a wide selection 

of products – milk, yoghurt, 

cheese, butter, curds, sweetened 

snacks made of curds, cottage 

cheese, kefir, buttermilk – the list 

goes on, and all are consumed daily 

by Estonians across the country. 

The dairy industry has been 

instrumental in developing hightech 

farming, which allows for such 

high-quality dairy products to be 

produced. Estonian dairy producers 

are constantly developing new 

products and are working with 

researchers to upgrade product 

lines to keep up pace with changing 

food trends. 

What’s more, there are many 

Estonian dairy products that are 

enriched with live probiotic cultures 

like LGG Lactobacilli, the ME-3 

bacteria developed by scientists 

from the University of Tartu, as well 

as various vitamin-fortified and 

lactose-free dairy products. 

Milk is one of our main exports. 

As well as shipping raw milk in 

large quantities to neighbouring 

countries for processing, innovative 

Estonian products are making 

their way around the whole world. 

Our other main exports besides 

raw milk include cheese and curd 

products as well as fermented dairy 

products. 

The nutritious 

qualities of curd 

Curd is more of a solid than a liquid 

product. An essential part of the 

dry matter of curd is comprised 

of proteins, but it also contains 

carbohydrates, fats and minerals. 

There is a significant amount of 

water (78-82%) in curd, bound 

with proteins. 

The main ingredient in curd is 

casein, the reserve protein of 

milk which gives the product its 

predominantly white colour. The 

primary biological value of the 

curd is in its high protein content 

(usually 10-12%) which varies 

slightly depending on the variety of 

curd. 

All milk proteins contain amino 

acids essential for the correct 

functioning of the human body 

(including the irreplaceable ones), 

and what is especially important 

is that they are present in the 

appropriate proportions. We 

should particularly highlight the 

high methionine content of curd 

proteins; this is an irreplaceable 

amino acid which, among other 

things, protects against fatty liver. 

Natural curd cannot boast a high 

carbohydrate content.

Carbohydrates, mostly milk sugar 

or lactose, make up 2-3% of 

natural curd. Compared with milk, 

the lactose content of curd is lower 

for two reasons. Firstly, some of 

the lactose remains in the whey, 

and secondly, if curd is produced 

from milk fermented with starter 

bacteria, a part of the milk sugar 

is used for producing organic acids 

as well as for the functioning of the 

lactic acid bacteria. 

The fat content of curd can be 

significantly changed. Depending 

on the technology, it is possible to 

produce practically fat-free curd 

(less than 0.2% of fat), curd with 

a medium fat content (4-5%) and 

fatty curd (9% of fat). Curd fats 

provide fatty acids to the human 

body. The fats of the classical 

curd contain 20-25% of monounsaturated 

fatty acids which do 

not oxidise and are healthy. 

Curd contains very few watersoluble 

vitamins since some of 

them are destroyed during heating 

in the manufacturing process, and 

some remain in the content of the 

whey. Curd is quite rich in calcium 

and phosphorus, but it cannot 

compete with liquid milk products 

when it comes to supplying the 

human body with these essential 

mineral compounds. 

Average 


per serving 


Protein: 9 g 

Fat: 13 g 



phosphorus, vitamin B12, vitamin 

A…

Finland

Potato flat bread 

Ingredients 

400 g mashed potato (boiled and 

cooled) 

1 tsp salt 

1 egg 

50 g flaked oats 

150 g whole spelt flour or barley 

flour 


under 30 minutes 

Serves 

10 big flat breads 

Method 

1. Preheat the oven to 250°C. 

2. In a bowl, mix all the ingredients into a dough. 

3. Divide the dough into 10-18 portions. 

4. Place the portions on a baking tray lined with baking 

paper. 

5. With flour-dusted fingers, flatten each portion into a 

round disk. 

6. Prick the breads with a fork and bake for 15 minutes 

until the surface is golden brown. 

Tip 

If you prefer smaller breads, you can also make 18 

smaller dough portions instead of 10. 

45

Did you know? 

Potato is very important in Finnish 

agriculture. It is productive and 

well-adapted to Finnish growing 

conditions. It is also easy to store 

potatoes during the winter, unlike 

many other crops. Nowadays, 

potatoes are also common plants in 

urban farming. 

In the 1950s and 60s, potatoes 

were grown on nearly every Finnish 

farm in order to feed the family and 

extended family. However, in recent 

decades, modern potato production 

has become a more specialised 

business, with the majority of 

potatoes being grown along the 

west coast of Finland. 

The main production region for 

Finnish potatoes is Ostrabothnia, 

where the soil and climate favour 

the cultivation of this culinary 

classic. There, potatoes can grow 

well into the autumn. 

Finns consume around 60 kg of 

potatoes per person per year. There 

is a trend to replace jacket potatoes 

with ready-made, processed 

potato-based products. Consumers 

do not want to spend time in the 

kitchen during the week, and 

peeling and cooking the vegetable 

can be seen as too time consuming. 

On weekends or when they have 

more time, families still revert to 

the traditional method. Either way, 

the potato remains a popular choice 

and a healthy staple. 

In line with the old adage “cheap as 

chips”, the success of the potato is 

also attributable to its affordability 

and increasingly today to its 

sustainability! 

Potatoes were and continue to be 

a very important part of Finnish 

cuisine. There are numerous potato 

recipes, not to mention the fact 

that potatoes are also the most 

common side dish in Finland. 

Potato in all its forms – boiled, 

mashed, fried or baked, to name 

but a few – has been a staple in 

the Finnish diet for generations. 

Now ready-made potato products 

are increasingly finding their way 

onto Finnish tables. 

For Finnish cuisine, summer 

officially starts with the arrival of 

new potatoes. “New potatoes” are 

potatoes that have been harvested 

early when they are still small, and 

are considered a special delicacy. 

Given the Finns’ reputation for 

being straightforward, it comes 

as no surprise to learn how they 

enjoy their potatoes. “First you boil 

them with salt and dill – nothing 

else – and then you serve the new 

potatoes with butter. Onion can be 

used, but the main ingredient is 

butter.” During the summertime, 

Finns love to serve their new 

potatoes with grilled food, meat or 

fish. 

No other country in the world 

possesses farmland that stretches 

this far north. Finland’s short 

summers and long winters present 

both challenges and benefits for 

farmers.

In the past, this meant that there 

were often food shortages in the 

winter. Today, it is all about finding 

creative solutions and producing 

quality food. Potatoes have many 

benefits for agriculture. 

Almost all over the world, potatoes 

play an important role in ensuring 

food security and local production. 

Potato flat bread is one example 

of a typical Finnish potato recipe. 

It is easy and quick to bake. A 

common way to make potato flat 

bread is to use leftover mashed 

potato. Potato flat bread is also an 

easy, sustainable and delicious way 

of preventing food waste in your 

kitchen at home. 

Potato flat bread is usually served 

with butter, cheese or smoked/ 

cured salmon. 

Average 


per 100 g 


Protein: 5 g 

Fat: 2 g 



as zinc, magnesium, phosphorus, 

vitamin B1, vitamin B6…

France

Bœuf Bourguignon 

Ingredients 

1.2 kg beef (chuck steak or brisket) 

diced into large chunks 

150 g lardons 

100 g carrots 

3 onions 

200 g baby onions 

300 g button mushrooms 

3 cloves of garlic 

1 bouquet garni (bundle of herbs) 

30 g butter 

50 ml oil 

1 bottle of red Burgundy 

500 ml stock 

40 g flour 

Salt, pepper 


20 minutes 

Serves 

6 

Method 

1. Sauté the meat in the oil in an ovenproof 

casserole. Add the carrots and onions diced 

into chunks and sprinkle with the flour. 

Mix and leave to brown in the oven for 10 

minutes. 

2. Pour in the red wine and stock. Add the 

crushed garlic and the bouquet garni. Add 

salt and pepper, and cover. Leave to simmer 

in the oven on medium heat (Gas Mark 6, 

180°C) for 2 ½ hours, stirring occasionally. 

3. At the last moment, add the lardons, baby 

onions and mushrooms browned in butter. 

4. Serve with steamed potatoes or tagliatelle. 

49


the dish 

A traditional Sunday meal, Bœuf 

Bourguignon has its origins in 

Burgundy, France. It is named 

after the two Burgundy products 

that it contains: beef and red 

wine. Traditionally, Burgundy is 

renowned for its cattle farms – in 

particular those breeding Charolais 

cattle from the region of the same 

name – and for the wines from 

its vineyards, especially from the 

Côte de Nuits and Côte de Beaune 

vineyards. Bœuf Bourguignon is 

emblematic of the cuisine and 

terroir of Burgundy. 

Meeting European and national 

sanitary demands: 

Combining meat and vegetables to 

create dishes that are as hearty as 

they are tasty is key to all culinary 

cultures. Countries throughout the 

world have always combined their 

vegetable, cereal or fruit products 

with their livestock products. 

Once a regional and now a national 

favourite that features in all recipe 

books, our Bœuf Bourguignon 

allows the distinctive flavours of 

the meat and vegetables to feed 

off each other as they are slowly 

simmered together. The result is 

extraordinary! 

The dish brings together three 

production sectors of great repute: 

• beefmeat production, which 

is particularly important in 

Burgundy, the recipe’s region of 

origin. 

In France, beefmeat production 

contributes to the environmental 

quality of the land, maintaining 

biodiversity, the countryside and 

jobs. 

• vegetable production 

• wine production 

The meat has unique organoleptic 

qualities and is packed with 

nuanced flavours! 

The subtle sensory experience, 

bringing together texture, flavour 

and succulence, is what gives 

the meat its characteristic taste. 

Each morsel of meat – there are 

more than 100 different kinds, 

all of which are different – has a 

particular texture and a specific 

flavour, offering an almost infinite 

number of culinary possibilities, 

especially when the meat is 

combined with vegetables, fruit or 

cereals. 

Average 


per serving 


Protein: 43 g 

Fat: 21 g 



iron, zinc, phosphorus, vitamin A, 

vitamin B…

51

Germany

Tellerfleisch with creamy savoy cabbage, 

parsley potatoes and horseradish 

Ingredients 

1 kg lean beef brisket 

1 bunch of soup vegetables 

1 browned onion (with the skin) 

1 bay leaf 

2 cloves 

½ Savoy cabbage, finely chopped 

15 g butter 

15 g flour 

¼ l milk 

1 tbsp whipped cream 

Salt, nutmeg 

600 g organic potatoes 

1 tbsp butter 

4 tbsp grated horseradish 


3 hours cooking; 4 hours 

preparation 

Serves 

4 

Method 

1. Cover the beef brisket with cold water. 

2. Add the bunch of soup vegetables, browned onion, bay leaf 

and cloves. Bring to the boil and leave to simmer for around 3 

hours. 

3. Remove the brisket from the broth and keep it warm. 

4. Season the broth with salt and nutmeg, then pass through a 

fine cloth. 

5. Place the shredded Savoy cabbage in the hot salted water, 

bring back to the boil and then quickly cool with cold water and 

strain. 

6. Let the butter froth up in a pan, add the flour and mix before it 

browns. 

7. Add the cold milk and let it simmer for about 15 minutes. 

8. Season with salt, nutmeg and pepper and pass through a fine 

sieve. 

9. Mix the sauce with the Savoy cabbage, and bring to the boil. 

10. Season again if necessary. 

11. Fold in 1 tbsp of (whipped) cream. 

12. Peel and quarter the potatoes, and softly boil them in salted 

water. 

13. Sweat the potatoes in butter and 2 tbsp cooking water. Add 

some chopped parsley and salt. 

14. Cut the beef brisket into slices across the grain. Place 2 slices 

on each plate and add a little broth. 

15. Serve the potatoes and Savoy cabbage, and sprinkle with 

horseradish. 

53

Did you know? 

Tellerfleisch 

Boiled brisket is known as 

“Tellerfleisch” in Bavaria and 

Austria. The recipe often calls 

for beef brisket, which is gently 

simmered in water with root 

vegetables, thus producing a tasty 

beef stock as well as delicious 

“Tellerfleisch”. 

Thanks to its taste and the many 

possible ways of preparing it, beef 

adds variety to any menu. Its 

high quality also contributes to a 

balanced diet. Nutritionally, beef 

contains important protein, fat, 

vitamins and minerals. 

Savoy cabbage 

Savoy cabbage, with its delicate, 

curly, blue-green leaves really 

stands apart from its fellow 

cabbages. Its mild aroma and the 

fact that it is easy to digest make 

it a popular choice, especially with 

those looking for a healthy option 

over the colder months. 

The low-energy vegetable is 

jam-packed full of vitamin E 

and contains a lot of vitamin C, 

carbohydrates and fibre, as well 

as minerals such as calcium, 

potassium, iron and magnesium. 

It is also bursting with vitamins A, 

B1, B2 and folic acid. 

Savoy cabbage is grown outdoors 

all year round. There are different 

varieties depending on the time 

of planting, with spring, summer, 

autumn and winter cabbages. 

The bitter spring variety lends itself 

well to haute cuisine and partners 

fish and pan-fried meat excellently. 

The stronger tasting autumn Savoy 

cabbage is perfect for the stews 

that warm up an autumn evening 

so well. 

Potatoes 

The idea that potatoes are 

fattening is nonsense. Potatoes 

are actually low in calories and 

fat. 100g of potatoes contains 

a mere 68 kilocalories (100g of 

crisps contains 589 kcal!). The 

other substances in potatoes 

are also important components 

of a healthy diet: potato protein 

contains essential amino acids 

(protein building blocks), making it 

particularly valuable for humans. 

Potatoes also contain a lot of fibre, 

which is vital for healthy digestion. 

A potato’s energy source, i.e. 

starch, can only be digested by 

humans after cooking. 

Horseradish 

Middle and Upper Franconia 

are renowned for their radish 

production, in particular their 

sharper varieties such as 

horseradish. 

Anyone who has tried freshly 

harvested and grated horseradish 

will agree that the logic of the 

fresher, the tastier applies. 

Fresh horseradish is bursting with 

vitamins. It contains about twice as 

much vitamin C as lemons, as well 

as vitamins B1 and B2, and calcium, 

potassium and magnesium.

Horseradish contains a high 

amount of natural mustard oils, 

which explain its powerful taste 

and smell. These oils also act as an 

antibiotic, leading to some calling 

horseradish “garden penicillin”. 

Tips 

Beef 

The following cuts of beef are 

perfect for cooking: Tafelspitz 

(boiled rump), prime rib, chuck, 

veal, flank and short plate. 

For a tasty beef broth, place the 

meat in cold water with a few 

root vegetables and simmer. 

Check that your cuts are well 

marbled. Well-marbled cuts are 

more tender and juicier than 

lean cuts. 

Freeze cuts of beef at at least 

minus 18 °C and they will keep 

for 8 to 10 months. 

Savoy cabbage 

Savoy cabbage should always 

be steamed or stewed, as it is 

difficult to digest raw. 

The vegetable should not 

however be cooked for more 

than 30 to 40 minutes in order 

to keep its vitamins. 

Potatoes 

Potatoes are best stored in a 

dark place at 4 to 6 °C. 

Take care to fully remove any 

green parts and sprouts before 

use, as they contain the toxic 

substance solanine, which 

develops when exposed to light. 

It is a good idea not to peel 

or chop the potatoes before 

cooking, i.e. cook them as 

jacket potatoes in order to keep 

all of their vitamins. 

The best way to keep the 

vitamins is to cook in a 

pressure cooker. 

Different potatoes are better 

suited to different ways of 

cooking: 

◊ Low starch, or waxy for 

salads (e.g. Cilena and 

Sieglinde). 

◊ Medium starch or mainly 

waxy for jacket, roast or 

boiled potatoes (e.g. Velox 

and Berber). 

◊ High starch for soups and 

mashed potato (e.g. Adretta 

and Aula). 

Horseradish 

The horseradish root should be 

used fresh. 

Wash and peel the part of the 

root that you want to use. 

To keep the horseradish fresh 

over the winter, keep the root 

in a bucket with sand. 

Another option is to wrap the 

horseradish root in a damp 

tea towel and keep it in your 

fridge’s vegetable drawer. This 

will keep the root fresh for 

weeks. 

Average 

nutritional 

values per 

serving 


Protein: 52 g 

Fat: 29 g 


+ other important nutrients 

such as zinc, phosphorus, 

vitamin E, vitamin B, 

vitamin C…

Greece

Spanakopita 

Ingredients 

• For the filling 

2 red onions (sliced) 

2 cloves of garlic (crushed) 

500 g spinach (washed and roughly 

chopped) 

A pinch of grated nutmeg 

200 g feta cheese (crumbled) 

2 eggs 

Butter 

Salt and pepper 

• For the filo pastry 

1 package of filo pastry 

½ cup extra virgin olive oil, or more 

if need be 


1 ½ hours, including time 

to prepare and bake 

Serves 

6 - 12 

Method 

1. Preheat the oven to 200°C 

To prepare the filling : 

2. Melt a large knob of butter in a pan. Add the onions 

and sauté until soft and golden. Add the garlic and 

cook for 2 or 3 minutes. 

3. Add the spinach in batches and cook until wilted. 

Cool, then put in a bowl, removing any excess liquid. 

Mix in the nutmeg, feta and eggs. Add salt and 

pepper to taste. 

To assemble the Spanakopita : 

4. Open up the filo pastry and place it on a work 

surface. 

5. Use a non-stick baking pan. Place the first sheet 

of filo in the pan and drizzle with olive oil, letting 

the excess pastry hang over the sides. Repeat the 

process with the rest of the sheets, turning the pan a 

little before adding each additional pastry sheet and 

drizzling with olive oil. Use 2-3 filo sheets, depending 

on how thick your filo is. Put the Spanakopita filling 

in and fold over the excess pastry to cover. 

6. Brush the top of the Spanakopita with olive oil and 

score the pastry with a sharp knife. 

7. Bake in preheated oven for about 60 minutes until 

the filo is crisp and golden. 

8. Leave the Spanakopita to cool for 10-15 minutes 

before cutting into pieces. 

57


the dish 

Filo pastry 

In Greek, the word filo means 

sheet. It is quite complicated to 

make homemade filo pastry. Most 

people prefer to buy it than make 

it. 

To prepare 6 sheets of filo pastry, 

you need 2 cups of all-purpose 

flour, 1 teaspoon of salt, 2/3 cup 

of water and 5 tablespoons of olive 

oil. 

To make the filo pastry, mix these 

ingredients preferably with a food 

processor. Alternatively, you can 

mix everything by hand for at least 

20 minutes. Knead the ingredients 

into a uniform malleable ball of 

dough. 

Then roll out your filo using a pasta 

machine or with a rolling pin or a 

wooden rod until you achieve the 

desired thickness. 

Feta 

Feta (φέτα in Greek) is a brined 

curd white cheese made in Greece 

from sheep’s milk. It can also be 

made from a mixture of sheep’s 

and goat’s milk. It is a crumbly 

aged cheese, commonly produced 

in blocks, and has a slightly grainy 

texture. 

Feta is very versatile. It can be 

used as a table cheese but also 

in salads and pastries. It is most 

notably used in filo-based dishes! 

You can also serve it with olive 

oil or olives and sprinkle some 

aromatic herbs, such as oregano, 

over it. 

“Feta” has had Protected 

Designation of Origin status in 

the European Union since 2002. 

Only cheeses produced in a 

traditional way in specific areas 

of Greece can be called Feta. Of 

course, Geographical Indications 

play a very important role within 

international trade negotiations. 

Farmers in the Feta-producing 

regions of Greece have intimate 

knowledge of the climate, of their 

herds and of the many features 

of the Feta-making process which 

contribute to the cheese’s unique 

taste and aroma. 

Feta cheese is made with at least 

70% sheep’s milk and no more 

than 30% goat’s milk. Cheese 

made with sheep’s and goat’s 

milk was already popular in 

ancient Greece and remains a key 

component of Greek gastronomy 

today. 

Average 


per serving 


Protein: 13 g 

Fat: 19 g 



calcium, phosphorus, iron, vitamin 

C…

Hungary

Hungarian gulyás soup 

Ingredients 

3 tbsp of oil or lard 

5 medium onions (diced) 

2½ tsp of salt 

2½ litres (2½ quarts) of water, plus 

a few extra spoonfuls 

3 tbsp Hungarian paprika (sweet) 

½ tsp of black pepper 

1 tbsp of caraway seeds 

1½ kg (3¼ lbs) of beef (chopped 

into bite-sized pieces) 

2 cloves of garlic (chopped) 

5 medium carrots (chopped into 

bite-sized round slices) 

2 medium parsnip (chopped into 

bite-sized round slices) 

2 large potatoes (cubed) 

2 tomatoes (diced) 

“Csipetke” (pinched pasta) 


2-2,5 hour 

Serves 

Method 

1. Heat the oil or lard in a large pot. Add the onions and 

cook slowly over a very low heat for about 15 to 20 

minutes, or until the onions are clear and glassy. 

2. Remove from the heat and add the paprika, pepper, 

and caraway seeds. Stir quickly to mix together and 

add a tiny bit of water (to prevent the paprika from 

burning). 

3. Add the meat and garlic and cook over a high heat, 

stirring, until the meat is slightly browned (about 

ten minutes). Turn the heat down to low, add a few 

spoonfuls of water and cook for about 15 minutes 

more until the meat is nearly cooked through. 

4. Add the water and keep cooking, over a low heat 

for at least an hour or until the meat is cooked and 

nearly tender enough to serve. This could take hours, 

depending on the cut of beef you use. 

5. When the meat is nearly done, add the tomatoes, 

carrots, parsnips, and potatoes and cook for about 

15 more minutes, or until they are tender (being 

careful not to overcook them). Taste the soup and 

add more salt and pepper, if needed. 

6. If you are using “csipetke” or another kind of small 

pasta, add it to the soup before serving. You can 

serve this soup with hot pepper or hot pepper paste. 

8 

61


the dish 

The gulyás soup is well-known and 

frequently consumed all over the 

country. This traditional one-course 

dish started to spread about 200 

years ago and became the symbol 

of Hungarian cuisine during the 

Austro-Hungarian Empire. 

The soup is named after the 

herdsmen who herd the cattle, 

called ‘gulyás’ in Hungarian. It 

is therefore no surprise that the 

original gulyás soup is made from 

beef. 

It also good to know that the 

gulyás soup cannot go without 

Hungary’s national spice, red 

paprika. 

The national consumption of 

paprika powder per inhabitant is 

approximately 1.3 g/day, which 

works out at half a kilo per year, 

which is around four times what an 

average European consumes. 

The paprika plant was brought into 

Hungary by the Turks in the 16th 

and 17th centuries. At first, poor 

people tried to replace pepper with 

paprika and eventually paprika 

became the symbol of Hungarian 

cuisine. 

The paprika of Kalocsa is a socalled 

Hungaricum which is a term 

used for unique Hungarian products 

like ‘pálinka’, ‘téliszalámi’ and ‘Tokaj 

wine’. 

Hungarian paprika became world 

famous thanks to the acclimatized 

species, the favourable climate and 

the geographical position of the 

country, as well as the rich flavour 

and the pleasant paprika red colour 

of the products. 

In the southern part of the country, 

Kalocsa and Szeged are the main 

paprika producing areas. These 

regions have a lot of sun, which is 

essential for the plant to ripen and 

to become sweet. 

Hungarians use both sweet and hot 

paprika in most of the meals and 

meat products to ‘add to the taste’, 

as they say. 

Average 


per serving 


Protein: 42 g 

Fat: 8 g 



iron, selenium, sodium, potassium, 

calcium magnesium, vitamin E, 

vitamin B…

Ireland

Traditional brown soda bread 

Ingredients 

250 g wholemeal flour 

200 g plain white flour 

1 tsp bicarbonate of soda 

1 tsp salt 

400ml buttermilk 

1 tsp Honey 

1 egg 

1 tbsp sesame seeds or pinhead 

oats 


50 minutes 

Serves 

10-12 Servings 

Method 

1. Preheat the oven to Gas Mark 6, 200°C (400°F). 

2. Mix the flour, bicarbonate of soda and salt together in 

a bowl. 

3. Combine the egg, buttermilk and honey and then mix 

into the flour to form a dough. 

4. Transfer onto a floured surface and shape into a 

rounded loaf. Cut a cross shape across the top. 

Sprinkle the seeds or oats over the top of the loaf. 

5. Bake for 45 minutes. To know when it is cooked 

simply, tap the bottom of the loaf – it will sound 

hollow when it is ready. 

6. Remove from the oven and wrap in a clean tea towel 

while cooling. This will keep the crust soft 

7. Serve with butter and jam. 

65

Did you know? 

This classic Irish bread owes its 

popularity to its wholesome and 

simple ingredients, which make it a 

delicious, easy and healthy option 

for any time of the day. 

Soda bread was traditionally the 

preferred choice of Irish bakers 

as bicarbonate of soda worked 

better than yeast with the “soft 

wheat” flour produced in Ireland, 

as well as being a more affordable 

raising agent. This wholemeal flour 

is also a great source of dietary 

fibre. The chemical reaction which 

gives the bread its rise is a result 

of mixing this alkaline bicarbonate 

of soda with the acidic buttermilk, 

traditionally the residual liquid 

remaining after butter has been 

churned. As a result buttermilk is 

low in fat and cholesterol. 

Making butter is a 6,000 year old 

tradition in Ireland and since the 

19th century it has also been one 

of the country’s main exports. Due 

to the plentiful supply of buttermilk 

as a result, soda bread became a 

standard element of the Irish diet. 

Towards the end of the 19th 

century Ireland moved from largely 

farm based to factory based dairy 

production, with the establishment 

of cooperatives creameries, helping 

to improve quality, reach new 

markets and diversify production. 

Today, the Irish dairy sector is still 

predominately farmer owned and 

controlled, while being supplied 

milk from 18,000 family run dairy 

farms, with an average herd size of 

55 cows. 

Many of these families have been 

rearing cows, and passing down 

their passion for farming and 

expertise in milk, for generations. 

Cooperatives continue to export 

over 85% of Irish butter and other 

dairy products, including cheese, 

infant formula and whey, making 

Ireland the 10th largest dairy 

export nation in the world. 

Central to Ireland’s dairy 

production is its lush, green grass. 

The mild climate and plentiful 

rainfall in Ireland ensures the 

continued availability of permanent 

grassland, allowing dairy cows to 

graze outdoors for up to 300 days 

a year. Grass-fed cows produce 

higher quality, better tasting, more 

nutritious milk, rich in omega-3 

fats, vitamin E, beta-carotene and 

CLA, a healthy fatty acid, which 

promotes good heart health. 

Grass-based dairy production 

is also highly sustainable and 

environmentally friendly, due to 

its carbon efficiency and low water 

footprint. 

While butter production has moved 

from farm to factory, the tradition 

of baking soda bread remains 

ingrained in the Irish way of life- so 

much so that it has even developed 

its own folklore. It is said that a 

cross is cut on the top of the bread 

before baking, in order to let the 

fairies escape and ensure good 

luck!

Average 


per 100 g 


Protein: 7 g 

Fat: 1 g 



as phosphorus, magnesium, zinc, 


Italy

Etruscan soup 

Ingredients 

200 gr of dry cannellini beans, 

2 carrots, 

2 onions, 

2 cloves of garlic, 

2 sticks of celery, 

1 courgette, 

1 potato, 

a bundle of Lacinato kale 

of about 700 gr.(sage, 

rosemary, thyme), 

2 bay leaves, 

5 stems of parsley, 

5 stems of chives, 

a teaspoon of dry fennel seeds, 

half a litre of beef broth (fat 

removed), 

6 spoons of extra virgin olive 

oil, 

salt and pepper 


Cooking time: about 40 minutes 

Serves 

4 

Method 

1. In a pot cook the beans which you soaked in water 

the day before. Chop one onion, the garlic, the 

celery, the carrots and the chives and sweat them 

with the olive oil, the bay leaves and the remaining 

herbs tied in a bundle. Add the kale (washed and 

chopped) and broth and leave to gently simmer. 

2. Strain half of the beans and add them to the soup 

with fennel seeds, salt and pepper. 

3. In a saucepan sweat the other onion with olive oil, 

the potato and the courgette (cubed). 

4. Once cooked, add the cubes to the soup with the 

remaining beans and remove the bundle of herbs. 

5. Serve with a drizzle of fresh olive oil. 

69

Did you know? 

Emilio and Maria Galli settled with 

their family at “La Caprareccia”, 

in Bibbona, Tuscany, in February 

1933. The whole family worked as 

tenant farmers until 1961. That year 

Carlino Galli and Beppina bought the 

farm, together with their children, 

and continued to grow grapes and 

olives. We started with a few vines, 

to get to 15 hectares of specialised 

vineyards today. Until the end of the 

‘80s we, the children, did not work 

on the farm, but then we tried to 

find a way to get back to our roots, 

which is how we came up with the 

idea of farm guest house, which we 

launched in August 1992. 

In 1999, after more than half a 

century’s experience of growing 

vines and producing wine, we built a 

new and much bigger wine cellar, to 

launch a new wine, which is now the 

jewel in our crown: “Mastremilio”. 

This wine was named after my 

great-grandfather, who chose to 

settle on this farm more than 80 

years ago. We are very proud of 

his choice. From this farm, located 

between the hills and the sea, you 

can enjoy a view that is envied even 

by some of the most popular areas 

in Tuscany. 

Together with their wives, Carlino’s 

children Enzo, Giorgio, Enrico and 

Franco have continually tried to 

make improvements to our farm 

over the years. Now it is up to the 

youngest to try to continue with the 

good work. Together with wine, oil 

production is the oldest activity on 

the farm. 

Our products are used both in meals 

for the guests that visit our farm 

guest house (oil, wine, fruit and 

vegetables) and are sold. 

The farm guest house opened its 

doors in 1992. Located on our 

farm, it has various bedrooms, a 

restaurant and a swimming pool. 

We also offer guided tours and 

walks, horseback riding (stables are 

only 6 km away) and mountainbiking 

(bikes for rent on the spot) 

to discover wonderful trails in the 

neighbourhood, passing though 

nature and little old villages up on 

the hills. Moreover, our guests can 

actively participate in our farming 

activities and rediscover the tastes 

and sensations we carry with us 

from our very childhood. 

Our farm brought the farm guest 

house’s kitchen in line with current 

standards, and we invested a 

considerable amount of money in 

this, choosing only stainless steel 

equipment. 

We renewed our sewage system 

accordingly, so that the water-oilfat-detergent 

waste mix can be 

filtered by a grease separator and 

by a purifier. The cleared drain 

water is then dispersed in the woods 

and on the fields.

Average 


per serving 


Protein: 19 g 

Fat: 10 g 



phosphorus, magnesium, vitamin 

C…

Lentil soup made with Castelluccio 

di Norcia PGI lentils 

Ingredients 

350 gr Castelluccio di Norcia 

PGI lentils 

1 garlic clove 

1 tbsp tomato puree 

1 celery stalk 

Extra virgin olive oil to taste 

Salt to taste 


Total time: 50 min. 

Cooking time: 40 min 

Serves 

4 

Method 

1. Thoroughly rinse in cold water (NB: Castelluccio PGI 

lentils do not need to be soaked). 

2. Put the lentils in a saucepan with the garlic, celery 

and enough water to cover the vegetables and cook 

on a medium heat. Once it starts simmering, cook for 

around 30 minutes adding hot water, preheated in a 

small pan, in order to prevent the lentils from drying. 

3. Add the salt, the extra virgin olive oil, the tomato 

puree and cook on a high heat for 10 more minutes, 

stirring frequently. 

4. Turn off the heat and remove the garlic and celery. 

Add a swirl of fresh extra virgin olive oil and serve. 

5. Your lentil soup is ready to be savoured, buon 

appetito! 

73


the dish 

The Antica Cascina Brandimarte 

(ancient farmhouse Brandimarte) 

is an agricultural holding which 

also offers agritourism in 

Castelluccio di Norcia (in the 

region Umbria, central Italy). Its 

13 hectares are mainly devoted 

to growing Castelluccio di Norcia 

PGI lentils, but also to spelt, 

roveja (local originally wild pea) 

and rye. Formerly a shelter for 

livestock during colder periods 

of the year, nowadays Antica 

Cascina Brandimarte also offers 

agritourism. Here you can have a 

pleasant relaxing time surrounded 

by nature of unquestionable value, 

and taste the typical dishes for 

which the area is renowned, in 

particular the famous PGI lentil 

soup. 

This precious pulse has a very long 

history. It has always been grown 

on the karst plateau of Castelluccio, 

in the Sibillini Mountains National 

Park, at a height of around 1,500 

m. 

Still today, farmers grow lentils 

following precise traditional 

rhythms: they sow as soon as 

the snow melts and the harvest, 

called “carpitura”, takes place at 

the end of July and the beginning 

of August. In the past, the pods 

were picked exclusively by 

hand. Workers came from the 

neighbouring towns to do this 

painstaking work. They were 

mainly women, and were called 

“le carpirine”. Nowadays farmers 

normally use mechanical mowers; 

however, they still follow the 

traditional mandatory rhythms and 

“rituals”, which makes the harvest 

a truly demanding moment for local 

farmers. 

Because of the relatively harsh 

weather conditions in which they 

are grown, Castelluccio lentils are 

the only pulse that does not need 

to be treated for conservation 

because it is not affected by 

weevils, insects whose larvae feed 

on pulses. 

Another important characteristic 

of the Castelluccio lentils is their 

thin soft skin. This allows to cook 

them directly, without soaking 

them, considerably shortening their 

preparation time. 

Today, production methods that 

were adopted in ancient times, 

based on organic fertilisation only, 

are still used. Thanks to the respect 

of this production method, and the 

product’s typical local character, 

the Castelluccio di Norcia lentil was 

granted the status of Protected 

Geographical Indication (PGI) and 

was included in the Register of 

protected designations of origin and 

protected geographical indications 

in accordance with Regulation (EC) 

No 1065/97.

The lentil is the representative 

product of Castelluccio par 

excellence, and is called “Lénta” 

by local people. Castelluccio is a 

hamlet in Norcia municipality, in 

the province of Perugia, in the 

Italian region of Umbria. It is 

one of the highest villages of the 

Appennines located 1,452 metres 

above sea level at the top of a 

hill rising on Castelluccio plateau, 

which is one of the largest uplands 

of central Italy and part of the 

Sibillini Mountains National Park. 

Small, tasty, with a thin and soft 

skin ranging from different shades 

of green and brown, Castelluccio 

di Norcia PGI lentils do not need to 

be soaked before cooking and can 

be used in many different recipes. 

This is the simplest recipe of our 

countryside tradition. 

But with this recipe you can 

make the most of all the special 

characteristics and organoleptic 

qualities of one of the earth’s 

precious products. 

Even accessing the land for the 

2017 sowing season has required 

a tremendous effort. As a result, 

serving this dish on your table 

is not only a good way to taste 

delicious traditional food, but also 

to help farmers, families and an 

entire region to rebuild confidence 

in their future. 

Average 


per serving 


Protein: 10 g 

Fat: 5 g 



iron, phosphorus, magnesium, and 

B vitamins… 

Lentils have important nutritional 

qualities: they are 25% protein, 

53% carbohydrate, 2% vegetable 

oil and are rich in fibre and mineral 

salts especially phosphorous, 

potassium, iron and B vitamins. 

Castelluccio is at the heart of the 

area hit by the recent earthquake 

in central Italy. Farmers there 

are trying to cope with severe 

conditions.

Latvia

Cranberry mousse 

Ingredients 

200 g cranberries 

200 g sugar 

100 g wheat semolina 

1 l hot water 

1 l milk 


40 min 

Serves 

6 

Method 

1. Rinse the cranberries and pour a small amount of 

hot water over them so that the water covers the 

cranberries. Crush the cranberries to achieve a 

uniform consistency. 

2. Strain with a sieve and add the sugar and the 

remaining water to the liquid mixture. 

3. Bring the mixture to a boil and simmer, adding the 

semolina while stirring constantly. Allow to thicken 

slightly. Boil for 5 min. 

4. Allow the mixture to cool to 30°C. Pour the mixture 

into a mixing bowl and mix it, starting on a low 

speed before gradually increasing. The more the 

mousse is mixed, the fluffier, lighter and tastier it will 

become. 

5. Serve the mousse with cold milk. Pour the milk into 

a bowl and then slowly add islands of cranberry 

mousse into it. 

77


the dish 

As soon as the first berries and 

fruits appear in gardens and 

forests, it is the perfect time to 

prepare desserts using Latviangrown 

produce! Not only the berry 

picking, but the whole preparation 

process are what enjoying the 

summer in Latvia is all about. 

Rather than making this dessert 

during the busy working week, 

it’s best left for a calm weekend. 

Preparing the dessert is very simple 

– the secret lies in the mixing 

process. 

In the past, making cranberry 

mousse was a collaborative family 

effort, with each family member 

taking it in turn to work the 

mixture with a wooden spoon – 

without a mixer! 

The berries used could vary, from 

blueberries and blackcurrants 

right through to red currants and 

gooseberries. Nothing was wasted 

– even the seeds were left in the 

mixture. 

This heavenly delicacy combines 

fluffy clouds of mousse, wholesome 

wheat semolina and fresh berries. 

The dessert is enjoyable in all 

seasons – you can simply choose 

the berries used according to the 

season and, lo and behold, another 

flavour! Served with cold milk 

from the Latvian countryside, this 

dessert is pure bliss. 

Average 


per serving 


Protein: 7 g 

Fat: 6 g 



phosphorus, calcium, vitamin B2… 

Families in Latvia have different 

names for this dessert – some call 

it a mousse, others porridge from 

heaven. 

With the rapid changes in last 

century, we may have moved from 

wooden spoons to mixers, but the 

dessert is still just as heavenly.

Lithuania

Lithuanian pink soup (Cold beet soup) 

Ingredients 

200 g potatoes 

200 g boiled and cooled 

beetroot (about 2 medium 

beets) 

100 g cucumber (about 2 large 

pickling cucumbers) 

6 spring onions (or 10 green 

onion leaves) 

2 hard-boiled eggs 

1.5 litres kefir (or 500 ml thick 

natural yoghurt and 1 litre 

buttermilk) 

1 bunch fresh dill 

Salt to taste 

Lemon juice to taste 


20 min 

Serves 

6 

Method 

1. Peel the potatoes and chop them into bite-sized 

pieces. Place in a saucepan of boiling water, add a 

good pinch of salt and boil until the potatoes can be 

easily pierced with a knife. 

2. While the potatoes are boiling, make the soup. 

3. Slice the beetroot and cucumbers. 

4. Chop the eggs into small pieces. 

5. Chop the spring onions into 1 cm pieces. 

6. Finely chop the dill. 

7. Pour the kefir into a large bowl or saucepan and add 

the chopped ingredients, keeping some of the dill 

aside for garnishing. 

8. Season with salt and add additional lemon juice to 

taste. 

9. Ladle the soup into bowls and sprinkle with the 

remaining dill. 

10. Serve the potatoes on a side plate so that they do 

not heat the soup. 

81

Did you know? 

The fermented milk drink kefir is 

a very nutritious, healthy and mild 

product. It contains many nutrients 

and probiotics, and is beneficial for 

digestion and gut health. 

Kefir originates from parts of 

Eastern Europe and Southwestern 

Asia. The name is derived from the 

Turkish word keyif, which refers to 

the “good feeling” you experience 

after eating. The lactic acid bacteria 

turn the lactose in the milk into 

lactic acid. As a result, kefir tastes 

sour like yogurt, but has a thinner 

consistency. 

Kefir also contains a wide variety 

of bioactive compounds, including 

organic acids and peptides that 

contribute to its health benefits. 

Yogurt may be the best-known 

probiotic food in the Western diet, 

but kefir is actually a much more 

potent source. Kefir grains contain 

various strains of bacteria and 

yeast, making it a very rich and 

diverse probiotic source. Other 

fermented dairy products are 

made from fewer strains, and don’t 

contain any yeast. 

Certain probiotics in kefir are 

believed to protect against 

infections, including the probiotic 

Lactobacillus kefiri, which is unique 

to kefir. 

Studies show that this probiotic 

can contribute to reducing the 

growth of various harmful bacteria, 

including Salmonella, Helicobacter 

Pylori and E. coli. 

Kefir made from full-fat dairy 

products is not only a great source 

of calcium, but also vitamin K2. 

This nutrient plays a central role 

in the calcium metabolism. Its 

consumption may help to reduce 

the risk of bone fractures, for 

example. 

Recent animal studies have shown 

that kefir can increase calcium 

absorption by bone cells. This leads 

to improved bone density, which 

may help to prevent fractures. 

Average 


per serving 


Protein: 12 g 

Fat: 6 g 

Carbohydrates 17 g 


phosphorus, potassium, vitamin B2 

and B6

Luxembourg

Bouneschlupp 

Ingredients 

1 large onion 

2 large potatoes 

2 Mettwurst sausages 

300 g green beans 

Salt and pepper 

2 tbsp olive oil 

500 ml water 


and cooking 

time 

1 hour 

Serves 

4-5 

Method 

1. Chop the onions finely. 

2. Trim the green beans and cut them in half or into 

four depending on their length. 

3. Peal the potatoes and dice them. 

4. Heat the oil in the pot, add the chopped onions and 

fry them until soft, stirring regularly. 

5. Add the pieces of green bean, the diced potatoes and 

the Mettwurst sausages. 

6. Add the water, salt and pepper, and stir. 

7. Leave to simmer over a low heat for at least half and 

hour. 

8. Remove the Mettwurst sausages and cut them into 

slices on a plate. 

9. Blend the mixture until fluid, but leave a few potato 

cubes and pieces of bean. 

10. Add the slices of Mettwurst to the soup. 

11. Leave to simmer for a few minutes more to heat the 

slices of Mettwurst. 

12. Adjust the seasoning if necessary. 

85

Did you know? 

The main agricultural areas of 

Luxembourg are situated around 

the Moselle River, where crops 

include barley, oats, potatoes, 

wheat, fruit and grapes for wine 

production. 

Livestock breeding is also an 

important activity and many 

farmers raise both crops and 

livestock. 

If you enjoy wine culture, the 

Moselle area is great for visiting 

wineries and cellars and for tasting 

the different wines! 

Bouneschlupp is a traditional 

Luxemburgish green bean 

soup with potatoes, onions and 

mettwurst. Every family has its 

own recipe and it can also be found 

in some parts of Germany, Belgium 

or France. 

Meat is indeed an important 

component of culinary habits in 

Luxembourg and can be found 

in other national dishes such 

as Judd mat Gaardebounen or 

Feierstengszalot. 

Average 


per serving 


Protein: 13 g 

Fat: 23 g 



phosphorus, vitamin B1, vitamin B6, 

vitamin C… 

In Luxembourg, meat production 

often takes place in small familyrun 

farms and is based around 

traditional livestock husbandry. The 

quality of life of the animals is of 

course a priority for the producers.

Malta

Minestra tal-haxix (Maltese vegetable soup) 

Ingredients 

100 g split broad beans 

2 marrows 

4 potatoes 

2 onions 

400 g pumpkin 

1 cauliflower (small) 

1 cabbage (small) 

A handful of chopped celery 

leaves 

1 kohlrabi (peeled and chopped) 

2 tomatoes 

2 carrots 

1 tsp tomato paste 

750 ml of water 

Optional: 200 g pasta (small 

shapes) 


2 hours 

Serves 

4 

Method 

1. Wash the split broad beans thoroughly and leave 

them to soak overnight. Set them aside for later. 

2. Chop all the vegetables and place them in a pot. 

3. Add the water and the tomato puree and bring to a 

boil. 

4. Let the vegetables simmer for an hour and a half 

until tender. 

5. Meanwhile, place the split broad beans in a separate 

pot and cook until soft. 

6. Stir the split broad beans into the vegetables. 

7. Leave to simmer for around 30 minutes more. 

8. If you decide to add pasta, add to the soup and leave 

to simmer for another 12 minutes. 

9. Add a tablespoon of olive oil and mix in well. 

10. When your soup is ready to be served, feel free to 

add some fresh pepper or cheese! 

Tip 

To cook the beans properly, place them in a pot filled 

with cold water and then bring to a boil. Add enough 

water to fully cover the vegetables. 

If you want to save some time, you can also fry the 

onion in a bit of olive oil before adding the rest of the 

vegetables. 

89


the dish 

Malta and its traditions are 

present in their cuisine that 

sings Mediterranean flavour and 

freshness. Maltese cuisine is 

peasant cuisine, using vegetables 

in season, homemade cheeses and 

meat. These are cooked slowly with 

fresh tomatoes, parsley and garlic 

to create tender stews with lots of 

flavour. 

Minestra Tal-Haxis is a perfect dish 

for the winter months. It is full of 

fresh, local and tasty vegetables! 

Passed down from generation to 

generation, this great recipe has 

been around for a long time and 

most people have created their own 

variations of it. 

Average 


per serving 


Protein: 17 g 

Fat: 2 g 



as iron, magnesium, vitamin B6, 

vitamin C… 

The dish forms a major part of 

Maltese heritage and culture and 

is considered a traditional meal for 

the winter time.

The Netherlands

Boerenkool stamppot (Curly kale mash) 

Ingredients 

1.3 kg potatoes 

450 g curly kale 

250 g lardons (cubed thick 

bacon) 

2 onions 

1 bay leaf 

1 pinch salt 

1 pinch ground pepper 

450 g smoked sausage 

½ cup milk 

2 tbsp butter 


20 min; Cooking time 30 min 

Serves 

12 

Method 

1. Peel and dice the potatoes and onions. 

2. Clean, trim and slice the curly kale. 

3. Add the potatoes, a bay leaf, a pinch of salt and just 

enough water to cover all in a 3 quart pan. 

4. Cover and boil gently for about 25 minutes. 

5. Remove the bay leaf, drain the potatoes, and return 

to the pot with 1 ½ cups of the reserved water used 

to boil the potatoes. 

6. Top with the kale and sausage (keep in the original 

vacuum-sealed package), cover and return to boil 

until the kale has been steamed until soft and turns a 

dark green colour (5-7 mins). 

7. Meanwhile, fry the bacon and onions in a pan until 

just browned but not crisp. 

8. Remove the pot of vegetables from the heat, remove 

the sausage from the pot, and add the browned 

bacon and onions, the milk and the butter to the 

vegetable mixture. Add salt and pepper to taste and 

mash. 

9. Slice smoked sausage and serve aside or on top of 

the mashed vegetables. 

93

Did you know? 

This Dutch recipe is a traditional 

peasant dish served on cold winter 

nights. It is hearty and a delicious 

way of getting your greens. In the 

Netherlands, it is commonly served 

with a small “pond” of brown gravy 

in the middle of the vegetable 

mixture. 

Kale is a hardy, cool-season green 

that is part of the cabbage family. 

It grows best in the spring and 

autumn and can tolerate all autumn 

frosts. Kale can be used in salads 

or as a garnish and is rich in 

minerals and vitamins A and C. 

Planting 

You can plant kale anytime from 

early spring to early summer. If you 

plant kale late in the summer you 

can harvest it from autumn until 

the ground freezes in winter. 

Mix 1½ cups of 5-10-10 fertiliser 

per 25 feet of row into the top 3 to 

4 inches of soil. 

Plant the seeds ¼ to ½ inch deep 

into well-drained, light soil. 

After about 2 weeks, thin the 

seedlings so that they are spaced 8 

to 12 inches apart. 

Care 

Water the plants regularly but be 

sure not to overwater them. 

Mulch the soil heavily after the 

first hard freeze; the plants 

may continue to produce leaves 

throughout the winter. 

Harvest/Storage 

Kale is ready to harvest when the 

leaves are about the size of your 

hand. 

Pick about one fistful of leaves per 

harvest. Avoid picking the terminal 

bud (found at the top centre of 

the plant) because this will help to 

keep the plant productive. 

Kale will continue to grow until the 

temperature drops to -6.5°C. It 

tastes even sweeter with a touch of 

frost. 

If you wish to extend your harvest, 

protect your kale from the cold 

with row covers. Or, create a 

makeshift cover with tarps and old 

blankets propped up by hay bales 

or something similar. 

The small, tender leaves can be 

eaten uncooked and used in salads. 

Cut and cook the larger leaves like 

spinach, but be sure to remove the 

ribs before cooking. 

You can store kale as you would 

any other leafy green; put the kale 

in a plastic bag and store it in the 

refrigerator. It should last about 1 

week. 

Recommended Varieties 

‘Vates’ is a hardy variety and does 

not yellow in cold weather. It also 

has curly, blue-green leaves.

Average 


per serving 


Protein: 11 g 

Fat: 17 g 



as zinc, potassium, phosphorus, 

vitamin C, vitamin B6, vitamin B1…

Poland

Apple cake 

Ingredients 

• For the dough 

500g plain flour 

150g caster sugar 

1/2 tsp baking powder 

pinch of salt 

250g butter or baking 

margarine 

2 yolks 

3 tbsp clotted cream 

• For the apple filling 

1.5kg apples (e.g. Egremont 

Russet) 

1/2 cup sugar 

3-4 tbsp bread crumbs 

• To serve 

vanilla ice-cream 

whipped cream 

cinnamon (optional) 


60 minutes 

Serves 

12 

Method 

1. Mix the flour with caster sugar, baking powder and salt. 

Add chilled butter, chop and then crumble using your 

hands. Add the yolks, cream and quickly knead the 

dough. 

2. Put the dough in a plastic bag, flatten and leave to chill 

for at least 3 hours (or even better overnight) in the 

fridge. 

3. Prepare the apple filling. Wash and peel the apples 

and remove the cores. Chop the apples, coat in sugar 

and simmer in a pan until the liquid evaporates. If the 

apples are too juicy the sugar can be replaced with 

gelling sugar or alternatively the cooked, cooled apples 

can be mixed with jelly powder or instant kissel. 

4. Put the best part of the chilled dough in a 30x30cm 

cake tin. Bake for approx. 15 min in an oven preheated 

to 180C (with top and bottom heat). Sprinkle the 

golden dough with bread crumbs, which will absorb the 

excess of fruit moisture. Pour the apple filling. 

5. Grate the remaining dough on top of the filling. If it 

is too difficult to grate it you can crumble it with your 

hands and spread evenly on the apples. Even it out. 

6. Bake for another 40 min. The baking time depends on 

the type of your oven and the moisture level in the 

apples. If the top is too moist and not golden enough 

you can put the baking tin on a higher shelf. You can 

leave the ready cake in the oven, with the door slightly 

ajar, so the temperature does not drop too quickly. 

7. Serve warm with vanilla ice-cream and freshly whipped 

cream. 

97

Did you know? 

Ever since low-growing apple trees 

were replaced by dwarf orchards, 

the production of apples in Poland 

has increased from approx. 1.5 

million tonnes to almost 3 million 

tonnes. When the production 

reached 2.5 million tonnes, 

Poland became the biggest apple 

producer in Europe and the third 

in the world, behind China and 

the US. In 2016, the Polish apple 

harvest reached 4 million tonnes, 

representing a record for the 

country. 

Indeed, the Polish production 

potential is rapidly increasing: year 

on year, the share of intensive 

orchards with new varieties 

(with yields exceeding 50 t/ 

ha) is growing. In recent years, 

the quality of dessert apples has 

improved greatly. This not only 

pleases Polish consumers but also 

expands the export opportunities. 

Improvements in quality allow us 

to increase exports both to our 

traditional market outlets, i.e. the 

East, as well as to the European 

Union. In the right season, when 

the export volume exceeds 900,000 

tonnes, Poland becomes one of the 

largest exporters of apples in the 

world. 

Furthermore, in recent years the 

quality of apples has improved 

greatly. Since 2009, we have 

focused the production on high 

quality apples. 

It is obvious that apples dominate 

fruit production, exports, 

processing and consumption in 

Poland, and are thus becoming 

an important part of the national 

economy and of many individual 

farms. Apples have gained a 

strategic importance in our country. 

However, an opposite trend 

has been observed in apple 

consumption: consumption has 

dropped in parallel to the growth in 

production. 

Since the introduction of the 

Russian ban, promotion of 

Polish apples both in Poland and 

abroad has increased trying to 

find alternative markets. This 

confirmed the need to promote and 

inform consumers about the great 

nutritional and dietary value of 

apples! 

Poland is competitive on the global 

market for several reasons. First of 

all, the production levels are quite 

high.

Average 


per serving 


Protein: 5 g 

Fat: 19 g 



zinc, phosphorus, vitamin C…

Portugal

Bacalhau à Gomes de Sá 

Ingredients 

500 g salted cod 

500 g small potatoes (boiled 

with their skins on) 

150 ml olive oil 

2 onions 

2 boiled eggs 

Black olives 

Parsley 

500 ml milk 

Salt 

Pepper 


25 min + infusion time of 1 ½ to 

3 hours 

Serves 

4 

Method 

1. Leave the salted cod to soak in water until 

ready to cook. When ready, place in a pot 

and scald in boiling water (10 minutes). 

2. Drain, remove the skin and bones, and flake 

the cod into small pieces. 

3. Place the cod flakes in a deep recipient, cover 

with very hot milk and allow to infuse for 1 ½ 

to 3 hours. 

4. Meanwhile, fry the chopped onions and garlic 

in a large saucepan with olive oil until lightly 

golden. 

5. Peel and cut the potatoes (boiled beforehand 

with their skins on) into thick slices and add 

them to the pan. Finally, add the drained cod. 

Stir gently and season with salt and pepper. 

6. Spread the mixture out gently in a suitable 

ovenproof casserole and place in a hot oven 

for 10 minutes. 

7. Place on a serving platter. Garnish with the 

sliced eggs, black olives and parsley. 

101


the dish 

Fifty thousand réis: this was the 

amount paid by the owner of 

the Restaurante Lisbonense, a 

restaurant in Porto, to Gomes de 

Sá – a well-known “bacalhoeiro” 

(cod trader) from the city of Porto – 

for the original Bacalhau recipe. 

This was in the early twentieth 

century. Now, a century later, the 

dish invented by José Luís Gomes 

de Sá (1851-1926) has become 

one of the most famous cod recipes 

in Portugal. 

Gomes de Sá detailed all the steps 

of the recipe in a letter. What’s 

more, he included two personal 

cooking notes: Leave the cod slices 

in a deep dish covered with hot 

milk for an hour and a half to two 

hours; and, the dish should be 

served “very hot, very hot”. 

The post-scriptum contains the 

words that he is most famous for: 

“João, if you change anything, you 

won’t succeed.” 

Did you know? 

Bacalhau 

Bacalhau is the Portuguese word 

for cod and, in a culinary context, 

for dried and salted cod. 

Soak the cod in cold water for 24 

to 36 hours, changing the water 

occasionally. How do you know 

when it’s ready? The Portuguese 

will tell you to judge by its 

appearance, but don’t be afraid to 

taste the cod and to choose the 

right amount of salt for you! 

Olive oil 

Olive oil is a 100% natural 

product derived from olive juice. 

It is extracted using mechanical 

methods and without the addition 

of chemical agents. 

Depending on the soil, climate and 

olive variety, olive oils can vary 

greatly. As a result, each olive 

oil takes your senses on a new 

adventure! 

Average 


per serving 

Energy: 610 kcal/ 2562kJ 

Protein: 50 g 

Fat: 26 g 



phosphorus, magnesium, vitamin 

B6…

Romania

Fish soup 

Ingredients 

1 kg fish: 

Small fish: bleak or frog fish 

Big fish: catfish, carp, bighead 

carp, pike, bream, bass 

1 large onion 

2 carrots 

1 small celery root 

3 fresh tomatoes (or tomato 

sauce) 

Finely chopped parsley 

Bors (wheat or barley bran 

fermented in water) 

1 small cup of rice 

2 tbsp oil 

Salt 

Pepper 


90 minutes 

Serves 

6 

Method 

1. First remove the scales, intestines and gills 

of the fish 

2. Wash the fish and cut it into medium-sized 

pieces 

3. Peel the vegetables, wash them and chop 

them 

4. Fry the vegetables briefly in the two tbsp of 

oil and a few tbsp of water 

5. After the vegetables have softened, add 3 

litres of water and let them boil for 10-15 

minutes 

6. Add the chopped tomatoes and the Bors 

7. Let it all boil and then add the rice, the 

pieces of fish and leave to simmer for 

another 10-15 minutes 

8. You can improve the taste by adding a 

bundle of chopped parsley 

105


the dish 

Fish is very popular in many areas 

of Romania and Fish soup is a 

traditional Romanian dish. 

In the Danube Delta, fishing and 

cooking is a way of life. Around the 

country, you also find great fish 

markets where you can get plenty of 

local freshwater varieties as well as 

fish from the Black Sea. 

The fishermen in the Danube Delta 

used to make fires with a thick layer 

of embers, on which they cooked 

the soup. This was the legendary 

soup that became part of the 

tales that they would tell to future 

generations. Today, there are many 

versions of the same recipe. 

When served traditionally, the fish is 

taken out of the broth and is served 

in a separate dish to be eaten with a 

bit of garlic sauce or chili, alongside 

a healthy helping of polenta. 

Did you know? 

Fish 

Fish is an important element of the 

diet. It high in protein, with a high 

content of poly-unsaturated fats that 

provide a range of health benefits. 

Fish also has an high content of 

water-soluble vitamins such as B6 

and B12 but also fat-soluble A and 

D. 

You can make soup from any kind 

of fish. To make it tastier, the soup 

should be made at least from 4-5 

different fish species. Different 

species are mentioned in the 

ingredients’ list above to give you 

some inspiration. 

Bors 

Wheat bran, cornstarch, cherry 

leafs and lovage all prepared after 

an old recipe come together in the 

most appreciated ingredient in 

Romanian cuisine – bors. 

This sour liquid is a juice obtained 

by fermenting wheat bran and can 

be used for almost any soup but 

can be also drunk alone. 

The bors has a lot of therapeutic 

effects and contains vitamin B and 

C and is reach in enzymes. The 

nutritionists recommend bors as a 

cure to revitalise your organism. If 

you want to be in good shape, you 

can drink a cup of bors 15 minutes 

before each main meal for 20 days. 

Polenta 

Polenta locally known as mămăligă, 

is an essential Romanian cuisine 

dish with a special place in 

the country’s popular culture. 

This bright yellow dish made of 

cornmeal is easily prepared and 

you can enjoy eating it with various 

products. The mămăligă can be 

boiled in water, stock or milk, eaten 

with cheese or sour cream, herbs, 

butter etc.

Average 


per serving 


Protein: 37 g 

Fat: 6 g 



as phosphorus, zinc, vitamin A, 


Slovakia

Dumplings with bryndza cheese 

Ingredients 

4 potatoes 

500 g of flour 

200 g of bryndza cheese 

200 g of smoked bacon 

200 ml of cream (optional) 

1 tsp. of salt 


25 minutes 

Serves 

5 

Method 

1. Peel the potatoes, grate them and place them in a bowl. 

2. Mix the flour and the salt with the grated potatoes until 

you get a thick and sticky dough. 

3. In the meantime, you can also put the water in a big pot 

on the cooker. 

4. Cut up the bacon into small pieces and cook it on low heat 

until it’s nice and red. 

5. If you like it extra creamy, mix the bryndza cheese with 

the cream. 

6. Sieve the dough gradually with the dumpling sieve above 

the cooker with the boiling water. 

Tip: This recipe can also be prepared in the traditional 

way, as our mothers would do. This involves cutting up 

the pieces of dough on a wooden chopping board and then 

dropping them into the water. 

7. When the dumplings start floating on the water, it means 

they are done. You can keep them boiling a short while 

after they are done to make sure they are cooked all the 

way through. 

8. Scoop the dumplings out of the water using a strainer 

and then put them straight into a bowl filled with bryndza 

cheese. 

9. Mix the dumplings with the bryndza cheese thoroughly. 

10. Sprinkle every portion with roasted bacon. 

Tip 

Dumplings with bryndza is a dish that tastes best right after 

it’s served. 

109

Did you know? 

This is a simple, cheap, filling and, 

most importantly, very tasty dish. 

It is a traditional dish from the 

northern mountainous regions of 

Slovakia, where sheep have been 

herded for time immemorial. Sheep 

milk is in fact the primary ingredient 

for the production of bryndza 

cheese. It is made by crushing and 

grinding sheep cheese (summer 

bryndza) or by mixing sheep and 

cow cheese (winter bryndza). This is 

then mixed with salt (at least 3%) 

or with a special salt solution. 

Slovak bryndza is a natural, white, 

soft ripening cheese. It should 

have a white or yellowish colour, 

its consistence should be soft, its 

smell and taste soothing while 

nevertheless slightly salty. It should 

not be yellow, bitter or spicy. Most 

importantly, the proportion of sheep 

cheese in a quality bryndza cheese 

should not be less than 50% of its 

weight. 

Bryndza was first produced 

domestically after the arrival of 

the “Vlachs” people in the 15th 

century. They were pastoralists, 

originally maybe even Romanian. 

Later however, this people was 

mainly made up Slovaks, who began 

spreading from Carpathian Ukraine 

to Poland to northern Slovakia and 

in the modern period to Moravia 

(part of Czechia) at last. The word 

“valach” means sheep-master in 

Slovak. 

In addition to using bryndza to 

make dumplings with sheep cheese 

as our traditional Slovak dish, we 

also use bryndza to make bryndza 

soup, known as “demikát”. We 

also make bryndza spread called 

“šmirkas”, which comes from the 

German Schmierkäse – cream 

cheese. In Austria, this cheese 

spread is known as Liptauer, which 

comes from the well-known Slovak 

bryndza region Liptov. 

Slovak bryndza from Slovakia was 

registered in the EU’s Register of 

Protected Designations of Origin 

and Protected Geographical 

Indications on 16 July 2008. 

Average 


per serving 


Protein: 20g 

Fat: 15g 

Carbohydrates: 107g 


phosphorus, selenium, vitamin C, 

vitamin B6…

Slovenia

Fruit bread 

Ingredients 

4 eggs 

200 g sugar 

400 g sharp flour 

1 baking powder 

150 g dried apricots 

150 g dried plums 

150 g raisins 


About 60 min. 

Serves 

4 - 6 

Method 

1. Whisk the eggs and sugar for long enough so 

that they blend smoothly. 

2. Add sifted flour, baking powder, chopped 

dried fruits and stir together well. 

3. The dough should be put into a baking tin, 

which has been greased with butter. 

4. Put the tin in the oven and bake for 40 

minutes at 180° C. 

5. Optionally you can add other dried fruits or 

nuts and soak the dried fruits in rum before 

adding other ingredients. 

Tip 

Fruit bread can be eaten alone or with butter 

and/or a sweet spread. 

113


the dish 

In the history of the Slovenian 

diet, bread has always been the 

basic food for survival. Bread was 

usually baked by the housewife 

once a week and people at that 

time valued and respected bread 

more than pastry. In the old days 

at Christmas time, the housewives, 

when they were making bread, 

used to add fruit and sometimes 

a little honey to a loaf or two, 

which were meant for the children. 

Fruit bread also had a symbolic 

meaning, the fruits and nuts in the 

bread represented hope and luck 

for the coming year. 

Average 


per 100 g 

Energy: 275kCal/1151 kJ 

Protein: 6 g 

Fat: 3 g 

Carbohydrate: 58 g 


potassium, vitamin B, phosphorus…

Spain

Rabbit in garlic with potatoes 

Ingredients 

1.5 – 2 kg of rabbit meat 

1 bulb of garlic 

3 large potatoes 

1 tbsp of freshly chopped 

parsley 

6 tbsp of olive oil 

1 tbsp of vinegar 

black pepper and salt 


25 minutes 

Serves 

4 

Method 

1. Heat some of the olive oil in a pan and brown the 

unpeeled garlic. 

2. When ready, remove the garlic and add the rabbit, 

which should be chopped and seasoned. Turn up the 

heat and brown the meat evenly. 

3. Add the garlic again, pour in the vinegar and cover 

the pan with a lid, and continue cooking on a low 

heat. 

4. Peel the potatoes, cut them into cubes and fry them 

in a pan with olive oil. 

5. When they’re ready, drain the excess oil and season 

the potatoes. 

6. Add them to the rabbit stew. 

7. Serve the rabbit warm with the potatoes, scattered 

with fresh parsley. 

117

Did you know? 

Rabbit 

Rabbit meat has been appreciated 

in the countries of southern Europe 

since ancient times. The Romans 

named the Iberian Peninsula Spain, 

which comes from the Phoenician 

for the land of rabbits. 

Ever since, rabbit meat has been 

part of the Mediterranean diet, 

which itself has been granted world 

heritage status by UNESCO, and 

continues to be the star of a large 

number of recipes. 

Rabbit meat was appreciated for 

its outstanding qualities, its flavour 

and its texture; today, science is 

raising the profile of the meat by 

bringing its valuable nutritional 

benefits to light. The meat is rich 

in proteins, low in cholesterol and 

sodium, and contains hydrosoluble 

vitamins (B12, B3 and B6), 

phosphorus, calcium, selenium, 

potassium, zinc, and magnesium. 

Rabbit in garlic is a traditional 

Spanish recipe, which should 

feature in every recipe book, 

and is healthy, nutritional and 

inexpensive. A real delicacy of a 

dish. 

The rearing and processing of 

rabbits is covered by quality 

standards under the European 

production model. A model which 

is a world-leader in terms of food 

safety, traceability, environmental 

protection, animal welfare and 

safety at work. 

All of these rules, especially 

food safety, animal health and 

traceability, are included in the 

“prevention is better than cure” 

and “from farm to fork” strategies. 

That is why all of the links in 

the chain – livestock producers, 

processors, retailers, feed 

manufacturers, veterinarians, etc. 

– put mechanisms and strategies 

in place to ensure that the rabbit 

meat which ends up on our plates 

is wholesome, safe, healthy, 

and responsible in terms of the 

environment and animal welfare. 

This is a balanced and full meal. It 

combines the high-quality protein 

and digestibility of the rabbit meat 

with the carbohydrates of the 

potatoes. 

Garlic 

Garlic is a key ingredient in 

many dishes and stews within 

Mediterranean gastronomy and 

cuisine and is an essential part 

of the Mediterranean Diet. Garlic 

displays a range of properties 

which vary in accordance with 

whether it is eaten raw or cooked, 

with however, all of its qualities 

remaining intact in its raw state. 

Raw garlic has antiseptic, 

fungicidal, bactericidal and 

purifying properties, thanks to the 

fact that it contains a compound 

called allicin, which counters a 

number of viruses and bacteria as 

well as acting as an antioxidant.

Daily consumption of garlic in its 

raw state is recommended, by 

including it in salads, spreading it 

on toast or using it in sauces such 

as garlic mayonnaise (alioli). 

Olive oil 

Olive oil is a key component of the 

Mediterranean diet and the main 

cooking oil in countries surrounding 

the Mediterranean sea. 

Many health benefits have been 

associated to the olive oil. 

It is rich in monounsaturated and 

polyunsaturated fats that can help 

to lower your risk of heart disease 

by improving the related risk 

factors. 

It is also a good source of vitamin E 

and contains vitamins A and K but 

also iron, calcium, magnesium and 

potassium. 

Average 


per serving 


Protein: 40 g 

Fat: 36 g 



phosphorus, calcium, zinc, vitamin 

B…

Sweden

Urban taco with beef 

Ingredients 

• Urban Taco with beef 

6oo g beef knuckle 

1–2 tbsp of canola oil (or rapeseed oil) 

1 red chili pepper (diced) 

1 clove of garlic (diced) 

1 onion (diced) 

1 tbsp of tomato purée 

Salt 

black pepper (ground up finely) 

5ml cumin (diced) 

½ dl water 

• Guacamole 

2 avocados 

3 ml sambal oelek 

1 tomato, in small pieces 

1 clove of garlic (diced) 

1 tbsp of lime juice 

Salt 

Pepper 

• For serving 

Lettuce of your choice 

Sliced tomatoes 

Sliced red onion 

Fresh coriander 

Sliced jalapeño 

Sour cream or yoghurt 


2 hours to partially thaw the frozen meat, 

10 minutes to cook 

Method 

Urban Taco with beef 

1. Use frozen meat, take it out of the freezer a couple 

of hours before preparation so that it is semi-frozen. 

2. Cut the meat into thin slices (1mm). It is easier to 

cut when the meat is semi-frozen. 

3. Heat a frying pan with oil and fry the meat, chili, 

garlic, onion, tomato paste and spices in two rounds. 

Fry for a few minutes, add the water and continue to 

fry until the water has boiled away. 

Guacamole 

1. Mash the flesh from the avocados with a fork. 

2. Add the remaining ingredients and use a hand 

blender to blend until you get a smooth mixture. 

3. Serve the meat as a green taco in lettuce with 

guacamole, tomato, red onion, jalapeño and sour 

cream. Sprinkle with coriander. 

A fresh recipe that works all year round for modern 

people – urban and rural. With ingredients that you have 

at home – no need to plan much in advance. 

Serves 

4 

121

Did you know? 

150g of beef knuckle provides 

approximately 31g of protein. 

The meal contributes by providing 

nutrients such as iron, vitamin C, 

folate, vitamin D and fibres. This 

meal has a high percentage of iron, 

vitamin C and folate which makes 

it particularly healthy for fertile 

women since vitamin C enhances 

iron absorption. 

Iron is a mineral that is required for 

our bodies to function properly. 

Vitamin C is a powerful antioxidant 

that helps boost the body’s immune 

system. 

Folate is one of the B vitamins and 

is needed for the formation of red 

and white blood cells in the bone 

marrow. 

The meal contributes with the 

following percentages for RDI 

(Recommended Daily Intake, 

according to the NNR2012): Iron: 

28 % of RDI for an adult woman, 

46 % for a man; Vitamin C: 37 %; 

Folate: 30 % of RDI for a fertile 

woman, 39 % for other adults; 

Vitamin D: 8 %; Fibres: approx 13 

% (Source: Swedish National Food 

Agency: The food data base 2016). 

law-enforced summer pasture for 

all cows. Letting the cows graze 

outdoors has several advantages: 

the ecosystems of the landscapes 

are kept in balance, the cows 

are able to practice their natural 

behaviour, and grass-fed animals 

make for good meat! Beef from 

cows that have been fed forage has 

a healthier composition of fat, that 

is to say the ratio of omega 3 and 

omega 6, compared to cows that 

have been fed concentrates. 

Thanks to the regulated husbandry 

systems, Swedish meat production 

can also boast the lowest use of 

antibiotics in the EU, ensuring 

safe and sustainable beef for 

consumers. 

Average 


per serving 


Protein: 48 g 

Fat: 28 g 



zinc, iron, vitamin C, vitamin D… 

Swedish Beef 

Swedish animal husbandry has 

the world’s strongest regulations 

for animal welfare. This includes

United Kingdom

Marinated lamb chops with crushed broad beans 

Ingredients 

4 lean lamb cutlets or chops 

5 ml/1 tsp freshly chopped 

rosemary leaves 

1 large garlic clove, peeled and 

finely crushed 

Juice of ½ small lemon 

30 ml/2 tbsp rapeseed or olive 

oil 

Salt and freshly milled black 

pepper 

300 g/10½oz fresh broad beans 

(podded) or 900g/2lb fresh 

whole broad beans, 

30 ml/2 tbsp crème fraiche 

45 ml/3 tbsp freshly chopped 

mint 


20 minutes, plus marinating 

time 

Cooking time: Under 15 minutes 

Serves 

Method 

1. In a shallow bowl mix together the rosemary, garlic, 

lemon juice, oil and seasoning. Spread over the 

chops on both sides. Cover and marinate in the 

fridge for 20 minutes. 

2. Heat a griddle pan until hot. Remove any excess 

marinade from the chops and cook for 6-8 minutes 

on each side. Alternatively, cook the chops on a 

prepared barbecue. Transfer the chops to a warm 

plate. 

3. Meanwhile, bring a large pan of water to the boil. 

Add the beans, reduce the heat and cook for 3-4 

minutes. Drain and rinse under cold water until the 

beans are cool enough to handle then remove the 

tough outer layer of each bean. 

4. Return the beans to the pan, heat slightly and crush 

with a potato masher. Remove from the heat, 

season and stir through the crème fraîche and mint. 

5. Spoon the crushed beans onto a large warm plate, 

arrange the chops on top then serve immediately. 

2 

125

Did you know? 

British lamb is some of the finest 

lamb in the world. The Great British 

countryside provides the perfect 

conditions for lambs to thrive 

and flourish. British lamb has a 

wonderful delicate flavour and 

succulent, tender texture. British 

lamb is produced to some of the 

highest welfare standards in the 

world, so don’t forget to look out 

for it when you’re out shopping 

– it’s tender, tasty and incredibly 

versatile. 

The UK has a national sheep flock 

of around 33.3 million which is 

around 3% or the global sheep 

flock and 25% of the EU sheep 

flock. 

There are around 90 different 

breeds and crosses of sheep in 

the UK. All sheep breeds have 

different characteristics; some are 

hardy breeds to survive on the 

mountains, some are very maternal 

and others grow quickly. 

In the UK around 60% of the land 

is only suitable for grassland and 

therefore sheep and cattle are the 

only effective ways to utilise the 

land to produce good quality food. 

B12 not naturally found in green 

plants and conventional vegetables. 

Lamb provides a good source of 

high quality protein. Protein is 

essential for growth, maintenance 

and the repair of the body and can 

also provide energy. 

Average 


per serving 


Protein: 60 g 

Fat: 31 g 



as zinc, phosphorus, vitamin B6, 

vitamin E… 

Lean lamb can play an important 

part in a healthy balanced diet. It 

contains a wide variety of essential 

nutrients including protein, key 

minerals, particularly iron and zinc 

and B vitamins, including vitamin

How can I 

prevent and 

reduce food 

waste? 

• Let’s value food 

Farmers and agri-cooperatives work hard to produce 

food so why do we waste it? It’s time to ask ourselves 

what we can do to prevent waste. 

• Smart shopping 

Plan your meals ahead, use lists when you go to the 

supermarket and try to avoid impulse buying as much 

as you can. Try to also buy the exact number of items 

that you need and to have alternative recipes or ways 

of consuming the different products. Be careful with 

promotions: they encourage you to buy more than you 

actually need at a cost that is not fair for farmers! 

• Store better 

Do you know the best way to store different agricultural 

products? Learn how and where to store specific food 

products. Do not store “older” food that is still good to 

eat behind newly purchased food in the refrigerator or 

cupboard. Try to use up the food that is already there, 

before you purchase again. 

Determine a designated area in your fridge or cupboard 

for food that you think has to be eaten within the next 

days. 

Make sure that your refrigerator and freezer are 

working properly. The refrigerator should be set to a 

temperature of 5°C and the freezer should ideally be at 

-18°C. 

• Use everything – waste nothing 

Where possible, use every part of whatever food you’re 

cooking with. For example, leave the skin of vegetables 

on when making purée, soup, etc. Remember that the 

skin can provide the body with additional nutrients! 

• Reuse leftovers 

Reuse leftovers from the previous day. For example, 

use your vegetable leftovers to prepare a delicious 

vegetable cream soup. When you eat out, don’t hesitate 

to ask to take your leftovers home! 

• Keep your food safe! 

Don’t leave perishable food, especially processed and 

cooked food, out at room temperature for more than 

two hours, as this creates ideal conditions for many 

microorganisms to grow. 

• Take stock 

Bear in mind the expiry date of products that you have 

at home and plan meals around these products. 

• Understand what the best before 

date really means 

Best before dates do not relate to the safety of the 

product. They’re based on the organoleptic and quality 

characteristics of a food item. Just because the best 

before date has expired does not mean that the product 

is no longer suitable for human consumption. 

• Consider donation 

If you have more food than you will use or need, 

consider donating it. There are food banks and similar 

organisations that will thank you! 

And finally, be creative! 

Create new dishes yourself by combining leftovers and 

foodstuffs that will go off if not eaten quickly. Who 

knows what delicacies you will come up with?

Things to 

remember! 

• A well-balanced diet 

a balanced diet is necessary to stay healthy. This 

means eating a wide variety of foods in adequate 

proportions to achieve and uphold wellbeing and a 

high quality of life. 

• 

Let ’s enjoy agriculture! 

• To be physically active every day 

and avoid a sedentary lifestyle 

regular physical activity is important for your 

health, healthy growth, development, wellbeing and 

vitality. 

• Mealtimes are meaningful social 

occasions 

use these moments to bring family members, 

friends and groups of people together. Eating is a 

meaningful social occasion to share quality time 

with family, colleagues and friends, not only a 

matter of consuming nutrients to sustain life. 

• Be an informed cook 

be creative, be innovative and discover new recipes. 

• Stay connected 

try to avoid stressful environments and keep 

strong links with rural communities and get to 

know more about farmers and the activities of agricooperatives.

#FruitVeg4You 

 

 

 

 

Media 

corner! 

Copa and Cogeca are increasing our presence 

in the media and on social media to inform 

citizens about the vital role of farmers and 

their cooperatives in producing quality, safe 

and nutritious food at the same time as caring 

for the countryside, boosting growth and jobs 

in rural areas. Traditional media and social 

media are key communication tools to tell 

decision makers, farmers and consumers about 

our views. 

We are present on Twitter, Facebook, LinkedIn, 

YouTube and Instagram. Our main Twitter 

account is @COPACOGECA but we also 

highlight various other sectors with specific 

accounts such as: @copacogecaFOOD, @ 

copacogecaMEAT, @copacogecaMILK, @ 

copacogecaWINE etc 

Our press statements, newsletter, photos, 

competitions and magazine are also widely 

distributed and available on our website 

www.copa-cogeca.eu 

Make sure you follow us and stay updated 

on all our activities, events and on-going 

campaigns! 

 

 

Copa and Cogeca, teamed up with the 

European Fresh Produce Association Freshfel 

and started a social media campaign to raise 

awareness and to promote the consumption of 

fruits and vegetables. Together we launched 

the #FruitVeg4You hashtag to raise awareness 

and to encourage an increase in consumption 

across Europe. 

Do you like and eat fruits and vegetables 

regularly? Yes? Great! Then please share your 

favourite recipes and ways to eat these gifts of 

nature with us via #FruitVeg4You on social 

media! 

#Livestockcounts 

 

 

Copa and Cogeca launched a communication 

campaign called #Livestockcounts to show the 

multiple benefits of the EU livestock sector and 

meat for growth & jobs, vibrant rural areas, a 

balanced diet and to show the high production 

standards EU farmers meet. 

This campaign is designed to increase the 

visibility and to show to the public the high 

livestock production standards the EU has 

and the many nutritious benefits of eating 

meat as part of a balanced diet. It also aims 

to increase awareness of the new initiatives 

being developed by European farmers and 

agri-cooperatives to encourage healthy eating 

habits at an early age, like farm schools, and 

to bring consumers back in touch with nature. 

More and more, there are on-farm activities 

and farm open days across Europe with 

cooking workshops. The campaign includes 

live cooking shows and nutritious advice, press 

visits on the farm, hosted twitter debates, 

farm open days, a photo competition and much 

more. Stay tuned!

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COPA AND COGECA: 

THE VOICE OF EUROPEAN 

FARMERS AND EUROPEAN AGRI- 

COOPERATIVES 

Copa and Cogeca are the 

united voice of farmers and 

agri-cooperatives in the EU. 

Together, they ensure that 

EU agriculture is sustainable, 

innovative and competitive, 

guaranteeing food security to 

half a billion people throughout 

Europe. Copa represents over 23 

million farmers and their families 

whilst Cogeca represents the 

interests of 22,000 agricultural 

cooperatives. They have 66 

member organisations from the 

EU member states. Together, 

they are one of the biggest 

and most active lobbying 

organisations in Brussels. 

Contact : 

mail@copa-cogeca.eu 

Tél.: +32 (0)2/287.27.11 

www.copa-cogeca.eu 

Rue de Trèves 61 

1040 Bruxelles

Final recipes book

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